Warm Up (5 Mins) 30 Seconds of each DB Hang Clean Left Arm DB Hang Clean Right Arm Step Ups Box Jumps Then 200 M Run Metcon (16 Mins) 3 Rounds or 16 Mins 12 / Side DB Hang Cleans 15 Box Jumps 400 M Run

Last years Annual Halloween wod costume finalist for Best Dressed. Val Cochrane ended up taking the win, with her rendition of Hulk Hogan. Who will take home the win this year for best dressed and get the $50.00 lululemon gift card on October 20th. Don’t forget its also bring a friend day! Freedom WOD Classes

Warm Up (5 Mins) 2 Rounds 15 Russian KBS 10 Goblet Squats 5 Goblet Thrusters 20 Jump Ropes Metcon (16 Mins) 8 Round Tabata :20/:10 (not rotating) Goblet Thrusters Mountain Climbers Russian KBS Jump Rope

Coach Marie aka MVD does it again! She competed on a team at the 307 ThrowDown in Casper WY this weekend and helped lead her team to a second place finish! Great Job MVD we couldn’t be more proud of you! Freedom WOD Classes Warm Up: 5 mins 2 Rounds 10 X band steps down

Warm Up (6 Mins) Row Technique Or 500 M Row Then 2 Rounds: 5 Push Ups 10 Burpees 15 Air Squats Metcon (18 Mins) 4 Rounds on the 3:00 200/170 M Row 8 Burpees Over Rower *Scale to achieve minimum of 1 Min  rest Then from 12:00-18:00: 6 Min AMRAP 200/170 M Row 8 Burpees

DON’T FORGET TO PLACE YOUR ORDER FOR OUR 5TH ANNIVERSARY HALLOWEEN SHIRT TODAY! YOU CHOOSE THE SHIRT COLOR EITHER BLACK OR GREEN. Freedom WOD Classes Warm Up (5 Mins) High Knees Butt Kicks Single Leg Squat Jumps 5 Spealler Rolls Then 2 Rounds w/unloaded bar 9 Olympic Deadlift 6 Hang Power Cleans 3 Front Squats