Warm Up (4 Mins) :30 at Each: Jumping Jacks Lunges Burpees Mountain Climbers Sit Ups Push Ups Samson Stretch / Side Core (3 Mins) 1 Min Hollow Hold :30 Spiderman Crunch :30 Plank :30 Flutter Kicks :30 Bicycle Crunches Metcon (12 Mins) – Retest Workout from 10/1/18 12 Min AMRAP: Door to Door run 8

November 2018 Athletes of the Month

Lots of great Fran times and new PR’s! Freedom WOD Classes Warm Up: 10 mins 3 Rounds 150 M Row or Bike 30 Sec Hand Stand Hold 10/Leg  Alt. Russian Step Ups Mobility: 10 mins 3 min /leg Quad Smash 90 sec /leg Partner Calf Smash Strength: 5 Min EMOM 8-12 Handstand Push Ups (look for

Warm Up (6 Mins) 2 Min Row 4 / Side Torso Rotations 10 V-Ups 2 Min Jump Rope Row Intervals (4 Mins) 4 Rounds of :20 Sprint / :40 Light Metcon (15 Min) 15 Min Partner AMRAP: Partner 1: Row 15/12 Cals Partner 2: 8 T2B + M.E Jump Ropes *Switch when rower finishes

Happy Halloween and welcome to our annual FRAN-Kenstein! Lace up them shoes, chalk up them hands and lets set a new PR!  Freedom WOD Classes Warm Up: 10mins 2 Rounds 3 Hang Power Clean 5 Hollow Body Swings 3 Front Squat 5 Hollow Body Swings 3 Thruster 5 Hollow Body Swings 3 Clusters Strength: 8

Warm Up (3 Mins) :30 Each Jumping Jacks Burpees Ring Rows Squats Mountain Climbers Push Ups Mobility (12 Mins) 2 Min / Side LAX Roll Posterior Shoulder :20 Holds Banded Sh. Stretch 90 Sec / Side LAX Roll Glutes 90 Sec Banded Squat Stretch 45 Sec / Side Banded Samson Stretch Metcon (10 Min Cap)