Happy 22nd Birthday Cassandra! Freedom WOD Classes Warm Up (5 Mins) High Knees Butt Kicks Floor Sweepers 5 Junk Yard Dog 10 Banded Pass Through 10 Spealler Rolls Strength: 6 Mins Clean (this is ran as a group with the coaching leading the count) 3×5 at 50, 55 & 60% With a 3 sec pause

Warm Up (4 Mins) Hot Potato MB Warm Up *20 Second Hollow Hold then rejoin Auxillary (5 Mins) Max Effort Bar Hang (active shoulders – accumulate at least 2 mins of hanging) Metcon (16 Mins) 16 Min AMRAP 50′ Burpee Broad Jumps 150′ Walking Lunges 30 Air Squats

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