Warm Up (4 Mins) 2 Rounds: 30 Seconds at Each Manmakers (only 1 push up) Mountain Climbers Burpees Plank Mobility (5 Mins) 90 Second / Side Barbell Smash Tricep 1 Min / Side Barbell Smash Chest Metcon (14 Mins) For Max Reps: 2 Min M.E Ring Rows 2 Min M.E Ball Slams 2 Min M.E

Who can guess the name of this bad ass dude? Freedom WOD Classes Warm Up 6 mins 200 M Run 2 Rounds 5 /side Single Leg KB RDL 7 Kip Swings 9 Banded Good Morning 11 Banded “W” Slow and controlled Mobility: 10 min 60 sec per leg partner hamstring smash 60 sec per leg

Warm Up (6 Mins) PVC Warm Up Then 3 Minute Square Cone Shuttle Metcon (15 Mins) 15 Min AMRAP 5 HSPU 7 Dips 9 Box Jumps / Step Ups 1 Min 10 M Side Shuttles

Freedom WOD Classes Warm Up: 5 mins Medball Warm Up Strength: 8 mins 3×5 at 60, 65 & 70% Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for

Warm Up (5 Mins) 2 Min Warm Up Row Then 2 Rounds: 8 Pull Ups E-W Bear Crawl W-E Spiderman Walk Metcon (18 Mins) 18 Min AMRAP 200/170 M Row 10 Push Ups 200/170 M Row 10 Pull Ups

Bring a friend day is this Saturday, October 20th for our 8th annual Halloween Wod that started in the original garage gym back in 2011. This year will also be our 5th anniversary of being an Affiliated CrossFit Gym! Below is a link to our Face Book event page, please share it with your friends