The United States Marine Corps Turns 244 Years Old On Sunday November 10th Freedom WOD Classes Warm Up: 2 Rounds 8 Good mornings 8 RDL 8 Hang Power Snatch 8 Kipping Swings Then 60 sec /side Samson Stretch Mobility: 2 Mins 2 min /Leg Smash Quads 60 sec /side Lat Smash Strength: 15 Min Squat

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 5 / direction Kettlebell Halos 5 / Side Single Arm Russian KB Swings 5 / Side Single Arm KB Push Press 2 / Side KB Turkish Get Ups Strength: 15 mins Strict Press 6 Rep Max 6 Reps @ 85% 6RM 6 Reps @ 80% 6RM

Happy Halloween and welcome to our annual FRAN-Kenstein! Lace up them shoes, chalk up them hands and lets set a new PR!  Freedom WOD Classes Warm Up: 10 mins Neuro Mobility Warm Up Then: 2 Rounds 5 RDL 3-5 sec negative 5 Push Press 5 Thrusters 5 Hollow Swings 5 Squat Jumps Strength: 15 min

Freedom WOD Classes Warm Up: 6 mins High Knees Butt Kicks Walking Samson Stretch Floor Sweepers Then 2 Rounds 30 Sec of Double Under Practice 8 Muscle Cleans Mobility: 6 mins 60 sec / side Lax Ball: Tricep and Lats Strength: 15 mins Squat Clean 6 Rep Max 6 Reps @ 85% 6RM 6 Reps

Freedom WOD Classes Warm up: 5 mins Plate Warm Up Strength: 15 mins Bench Press 6 Rep Max 6 Reps @ 85% 6RM 6 Reps @ 80% 6RM Mobility: 8 mins 60 sec /side Partner Hamstring Smash 60 sec /side Partner Calf Smash Metcon: 15 min cap “f.IT” For Time: 100 Medicine Ball Cleans *5

Freedom WOD Classes Warm Up: 2 Rounds 200m Row or .3 Bike or 150m Ski Erg 6 Snatch complex  (snatch DL + Hang Power Snatch + OVHSQ + Snatch Balance) 15 Banded Pass Throughs Then 60 sec /side Samson Stretch Mobility: 2 Mins 2 min Lax Ball T-spin 60 sec /side Lat Smash Strength: 15