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

Freedom WOD Classes Warm Up: 10 Mins 60 Sec Jump Rope Practice 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Alt Lunges Week 18: Strength: 25-30 Mins Snatch 1RM Metcon: 12 Mins “Wingardium Leviosa” Every 90 Seconds x 8 Rounds 5

Freedom WOD Classes Warm-Up: 10 mins Then 2 Rounds Walking Lunges Down and Back Inchworms Down Single Leg Squat Jumps Back 10 Deadlifts 30 Sec Hand Stand Hold More right into your 1 rm Week 18: Test Week Strength: 25-30 Mins Deadlift Metcon: 10 mins “Dylan Dog” 21-15-9 Deadlifts 185/130 12-9-6 Wall Walks e.g. 21 Deadlifts

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 “I”, “T”, “Y” 10/side external shoulder rotations 10 Push Ups 10 Ring Rows More right into your 1 rm Week 18: Test Week Strength: 25-30 Mins Bench Press Metcon: 10 Min Cap “Sharknado” 10-1 Bench Press 135/95 Scale 95/65 6 Pull Ups between each round

Huge Thank You To Everyone That Was Able To Help With The Remodel This Past Weekend! Without Y’alls Help We Would Not Have Been Able To Pull It Off In A Single Weekend! There Is Still Some Work To Do Yet,  So Stay Patience And Understanding As We Organize The Gym! Freedom WOD Classes Warm

🎃👻 Halloween Shirt Per Order Is Live And Actually At The Front Desk! Please Select The Size And Type Of Shirt, Tank, Hoodies you would like.👻🎃 Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Clean Deadlifts 10 Clean High Pulls 10 Power Cleans 10 Front Squats 10 Push Press or Push Jerk More