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

CrossFit Open 20.1 wod gets release on October 10th. Which means Friday Night Lights is going down, starting October 11th and for the following 5 weeks, Friday evenings will be dedicated to the Open wod. If you haven’t registered yet click the link below. 2020 CrossFit Open Registration Freedom WOD Classes Metcon: 6 mins 3

Turkey Challenge Registration Opens Up Tomorrow 9/24. Anyone looking to register be ready to do so as this event fills up fast.  Turkey Challenge Registration Freedom WOD Classes Metcon: 400 M Run 20′ Single Leg Squat Jump/Squat 20′ Hamstring Floor Sweeper 20 High Hang Squat Snatch Then 1 min Samson Stretch per side Strength: Squat

Team work makes the dream work Freedom WOD Classes Metcon: 5 Min Wall Ball Warm Up Strength: Strict Press 8 min 8 Rep Max touch and go (no more than 3 attempts) Then: 5 min EMOM 5-8 Pull Ups Metcon: 15 mins Partner WOD 15 min Amrap 10 Ring Rows 8 Wall Balls 20/14 6