Saturday is our Annual Halloween WOD/Party and don’t forget, it’s bring a friend day.  Freedom WOD Classes Metcon: 5 Mins 3 Rounds 10 Banded 90/90 10 Banded Rows 8 Push Press 6 Dragon Flags or Anchor Point T-2-B Strength: 20 mins Strict Press 15 ins 10 Rep Max 10 Reps @ 75% 10RM 10 Reps

20.2 is here. Whats your best guess? Freedom WOD Classes Warm Up: 5 mins 2 Rounds 200 M Row or .3 Bike 10 / side Single Leg KB DL 10 Single Leg Broad Jumps Sq Strength: 20 min DeadLift 10 min 10 Rep Max 10 Reps @ 75% 10RM 10 Reps @ 70% 10RM Mobility:

You can’t cheat the grind… It knows how much you’ve invested. It wont give you nothing you haven’t worked for. Freedom WOD Classes Metcon: 5 Mins Wall Ball Warm Up Mobility: 6 mins 3 mins / side Lax Ball: Gluts/TFL/Hip Flexor Strength: 20 mins Squat Clean 10 min 10 Rep Max 10 Reps @ 75%

20.1 is in the books. Everyone did an amazing job. Lets see what 20.2 has in store for us on Thursday. Dave Castro have mercy on us. Freedom WOD Classes Warm up: 5 mins 3 Rounds 5 Push Ups 30 Sec of Double Under Practice 12 Banded Good Mornings Strength: 15 mins Bench Press 10

Bring a friend day is this Saturday, October 19th for our 9th annual Halloween Wod that started in the original garage gym back in 2011. This year will also be our 6th anniversary of being an Affiliated CrossFit Gym! Below is a link to our Face Book event page, please share it with your friends

During the CrossFit Open show us how hard you are working by tagging your posts with #hardworkintheopen20. Winners will be announced on Ascent’s Instagram every Friday between 10/10-11/11 and will take home a prize pack from the following brands: @rpstrength @liftingcultureapparel @theprofessorproject @caffeineandkilos @ascent_protein And for the grand prize… A 1-YEAR MEMBERSHIP TO YOUR GYM OR