We are so excited that these two finally tied the knot! Congrats Coach Chris and Lisa 💍 Freedom WOD Classes Metcon: 5 mins 2 rounds 100 m Run Around the Building (Parking lot door to College door) 8 WB 10 Kipping Swings 8 Burpees Then 1 Min Samson Stretch per side Strength: Squat Snatch 8 min

Happy early 23rd Bday to Samantha Rosenberry! Have an amazing day tomorrow! Freedom WOD Classes Metcon: 5 Mins 2 Rounds 200 M Run 10 Box Step Overs 10 Band Pull Aparts 10 Ring Rows Strength: Strict Press 8 min 4 Rep Max touch and go (no more than 3 attempts) Then: Core Rotating ½ Tabata

Congratulations Coach Bre for passing your CFL2 CrossFit Cert! Freedom WOD Classes Warm Up: 5 mins Row 200 or bike .3 mile 2 Rounds 10 Deadlifts 30 Second Plank or Handstand Hold 10 Banded Good Mornings Row 200 or bike .3 mile Strength: DeadLift 10 min 4 Rep Max touch and go (no more than

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: