Year 1 at Mr. Olympia is in the books for Dallas! We’re all very proud of the hard work he’s put in and the discipline it’s taken to rise to the big stage so quick! Very excited to see what he can do in this sport! Freedom WOD Classes Warm Up: 10 Mins 5 Min

You’re welcome? and I’m sorry… Have Fun! Freedom WOD Classes Warm Up: 15 Mins 400 M Run 2 Rounds: 20 Pull Aparts 10 Front Squats 10 Push Press Then: 1:00 / Side -Pigeon Stretch -Couch Stretch -Lat Stretch Week 1 Test: Strength: 5 Mins 2:00 Max Rep Thrusters 95/65 or scale to Fran weight Metcon:

As Dallas gets ready to hit the stage at Mr. Olympia this weekend in Las Vegas, we’ll be introducing some bodybuilding into the program. Go show Mr. Colorado some love on IG @skinnymacho Freedom WOD Classes Warm-Up: 8 Mins While Coach Demos Bodybuilding: Air Squats Band Pass Throughs Pull Aparts Good mornings Week 1: Test

The deadline for ordering your Halloween shirt is coming up quick! Freedom WOD Classes Warm Up: 10 Mins 2:00 Shuttle Runs N-S-N 2 Rounds: 10 Scap Pull Ups 10 Kip Swings 5 Inchworms 10 Push Ups 15 Glute Bridges Week 1: Test Week Strength – 10 Mins 2:00 Max Rep Rope Climbs OR Pull Ups

Need a nutrition tune-up? Coach Ana is taking virtual clients on Mondays, Fridays, and select evenings. Coaching may include counseling, education, goal setting, and accountability. Text 225-772-7998 or email anamaltares@gmail.com to get started! Freedom WOD Classes Warm Up: 12 Mins “Ultimate Shoulder Warm Up” – Video Using a #10-25 Plate: 8 Halos / direction 8 / direction “Plate 8” 8 / Side Plate Shovel

  Saturday Partner WODs starts at 10:00am today Metcon: 35 Min Cap Teams of 3 Team Triple 3 For time: 3,000-m Row (Switch out every 200 M) 300 Sit Ups 3 Mile Run (Switch out every 200M) Note: If running is not an option due to weather then assault bikes will be used. 3 Mile