Get your Halloween custom together for this years Halloween WOD! Best dressed will win a lululemon gift card. Last years winner was Nathan Trujillo as Rufio from “Hook” Freedom WOD Classes Metcon: 5 Mins East to West Walking Samson Stretch Floor Sweepers High Knees Single Leg Broad Jump Squats 2 Rounds 10 MB Cleans 5

Are you ready for 31 Days of Halloween? Freedom WOD Classes Warm up: 8 mins 3 Rounds 200 M Row 8 Push Ups with 3-5 Second negative down phase 15 Hollow Rocks Strength: 15 mins Bench Press 10 min 4 Rep Max (no more than 3 attempts) Then: 5 Min Emom 15/12 Cal Row Mobility:

Today marks the start of the nutrition challenge. Make sure you document your wod time on the white board if you want credit for completing the performance challenge portion. Freedom WOD Classes Metcon: 5 mins 2 rounds 200 M Run 8 Thruster 10 Kipping Swings 8 Burpees Then 1 Min Samson Stretch per side Strength:

Happy 23rd Birthday Cassandra! Freedom WOD Classes Metcon: 5 Min Plate Warm Up and Slap game Strength: Strict Press 8 min 6 Rep Max touch and go (no more than 3 attempts) Then: Core Rotating ½ Tabata 20/10 (this will be 6 mins long) Anchor Point T-2-B Hollow Body Mountain Climber Reverse Crunch Mobility: 2

It’s that time again! We’ll be kicking off the nutrition challenge right in time to clean things up for the CrossFit Open! Saturday, 9/28 we will begin with Inbody scans at 9:00 a.m. Coach Ana will then lead the Nutrition Challenge Seminar from 10:00 – 11:00 a.m to go over the various challenges. Cost $50

Don’t forget to place your Halloween shirt order. Deadline is this Monday Freedom WOD Classes Metcon: 5 Mins 2 Rounds 200 M Row / .3 Bike 5 Squat Clean Thruster 5 Back Squats 5 Back Rack Push Press Strength: 20 mins Squat Clean 10 min 6 Rep Max (no more than 3 attempts) Then: Back