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

  Reserve the date 12/8/18  In-house Olympic Lifting Meet. This will be a fun and friendly meet following our 12 week Olympic strength cycle. Giving everyone a chance to go after that new PR and see those gains in action!  Freedom WOD Class Warm Up: 5 mins 3 rounds Unloaded barbell or PVC 6 Snatch

Warm Up (5 Mins) PVC Warm Up Then Bike / Row Cals (10/8) Shoulders (5 Mins) 2 Rounds 10 / Side KB Bottoms Up Shoulder Press 25 Banded Reverse Flies from Overhead 10 Push Ups (3 second negative) Metcon (12 Mins) 4 Round Rotating Tabata :45/15 Bike HSPU Bear Crawl

Only 364 More Days Until Beach Season! Warm Up: 5 Mins MB Hot Potato – Penalty is 5 V-Ups Core Strength: 9 Mins 6 Round Rotating Tabata (:20/:10) Flutter Kicks Super Man Holds Spiderman Crunches Mobility: 6 Mins Lax Roll or Barbell Smash Quads 2 Mins / Side Ab Stretch 90 Seconds Metcon: 15 Min

Warm Up (2 Mins) :30sec Bike/Row :30 Mountain Climbers :30 Handstand Hold :30 Bike/Row Core (4 Mins) 20/10 Tabata Flutter Kicks Butt Ups Metcon (20 Mins) “The Sevens” 7 Rounds 7 HSPU 7  Knees to Elbow 7 Wall balls 7 Cal Bike 7 MB Sit-Ups 7 Ring Dips 7 Split Jumps