Working on those gains! Can you name the people in the picture? Freedom WOD Classes Warm Up: 10 mins 3 Rounds  Use a warm up weight (light) do not go heavy  4 KB Turkish Get up 6 Single Leg Broad Jump Squats 7 Kip Swings 1 Min Samson Stretch per leg Mobility: 6 mins Lax

Warm Up (5 Mins) 2 Rounds: 5/Side Single Leg Split Leg Lifts 10 Russian KBS 10 Sit Ups 200 M Row Core (5 Mins) Max Effort Plank Hold (Accumulate minimum of 2 Minutes) Metcon (15 Mins) 15 Min AMRAP 20 Knee to Elbows or reverse crunches 30 KBS 40 Sit Ups 50 Jump Rope

Fundraiser for Animal House Rescue October 13th at Wild Horizons Crossfit! Freedom WOD Classes Warm Up: 12-9-6 Barbell Tempo RDL (3 Sec down, 2 Sec Pause, 1 Sec up) Barbell Push Press KB Swings Strength: 6 mins 3×3 Split Jerk Strict Press at 50,55,60% of Strict press 1RM https://www.catalystathletics.com/exercise/408/Press-In-Split/Split jerk the bar overhead, then perform 3

Warm Up (4 Mins) 2 Rounds: 30 Seconds of Each Banded Tricep Extensions DB Curls Step Ups Jumping Jacks Bike Interval (5 Mins) 15/11 Cals Rest 1 Min 12/8 Cals Rest 30 Seconds 9/5 Cals *If more athletes than Bikes, alternate instead of timing rest Metcon (14 Mins) 2 Min M.E at Each: Alt. DB

Don’t forget to order you Halloween shirt before the deadline of October 5th!    Freedom WOD Classes Warm Up 10 Mins 3 Rounds 100 m Row 5 Burpees 7 Kipping K-2-E Strength: 4 Rounds 20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY 20 Sec Mountain Climbers 20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw 20 Sec Rest Metcon: 20

Warm Up (5 Mins) 200 M Run 10 Jump Squats 15 Glute Bridges 15 PVC Goodmornings 200 M Run Hips (6 Mins) 6 Min Circuit 8 Steps / Direction Banded Monster Walks Front, Back, L&R lateral 15 Banded Glute Bridges 8 / Leg DB Lunges Metcon (15 Mins) 5 Rounds on the 3:00 12 Wallballs