Ryan, Shannon Smith, Danielle Janarek-Farquhar, Kody and Vanessa did a Halloween GoRuck this weekend! Ryan, Shannon and Danielle decided one 6 hour ruck wasn’t enough in one day so they did it again later that evening then went back for more the next day! Oh yeah they also raised a bunch of money for our

Warm Up (8 Mins) MB Warm Up Then: 2 Rounds 4 Way Monster Band Walk 8 steps/direction 10 / Side Rower Adductions Metcon (15 Min Cap) 4 Rounds For Time: 15 MB Cleans 15/12 Cal Bike (row if needed) 25 Sit Ups

Freedom WOD Classe: Warm Up: 5 mins 200 m Run 2 Rounds Clean Complex: Olympic Deadlift + Hang Power Clean + Hang Sq Clean + Front Sq Strength: 8 Mins 3 Position Clean (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep) 3×3 at 65, 70 & 72% 60

Warm Up (5 Mins) 30 Seconds of Each: Lunges Samson Stretch / Side Burpees Over Unders DB Lateral Shoulder Raises DB Shoulder Press Ring Rows Cobra Stretch Metcon (18 Mins) 6 Rounds For Time or 18 Mins: 4 HSPU 8 Pull Ups 12 Wallballs

  Freedom WOD Classes Warm Up: 5 mins 2 Rounds 20 Banded Pass Throughs 10 Hollow Swings 10 Spealer Rolls 15 Hang Power Clean or Snatch Mobility: 10 min Chest and Triceps Strength:  5 Min EMOM 8-12 Pull Ups With the Remaining time in the min hold a hand stand or plank Metcon: 15 min

Warm Up (5 Mins) 3 Rounds: 30 Seconds of Each: Strict Knee Raises Banded Tricep Extensions 10 M Shuttle Run Core (4 Mins) Simon Says Metcon (12 Mins) 12 Min EMOM: Min 1: 200 M Run (shorten if needed) Min 2: M.E Push Ups Min 3: 12 T2B