Freedom WOD Classes Warm Up: 8 Mins 10 Burpees w/ Strict Push Up 5 Inchworms 10/Side KB Bottoms Up Presses 10/Side DB External Rotation 10 Wall Glides 1:30 / Side LAX Chest or Rotator Cuff Strength: 20 Mins Every 3:00 x 3 Sets – start ~60% and build to a “daily 12 RM” 15 Strict

The annual Holiday Potluck is next month on 12/14! Save the date and don’t forget to bring a white elephant gift around $25. Any adult gifts should be labeled 18+ or 21+ respectively. Freedom WOD Classes Warm Up: 7 Mins 4 Round Air Squat Tabata :20/:10 10 / Side Jane Fonda Leg Lifts 10 /

****WEAR YOUR HALLOWEEN SHIRTS**** Your workout today is “Night of the Living Deadlifts”. This is a repeat workout from 10/25/23 Freedom WOD Classes Warm Up: 8 Mins 500 M Row or .7 Mile Bike 10 RDLs 10 Alt. Step Ups 10 Deadlifts 1:30 / Side Barbell Smash Hamstrings Strength: 12 Mins 8 Min EMOM Front

Welcome to our annual “FRAN-kenstein”! Tomorrow we will be doing another halloween workout, “Night of the living deadlift”. If you bought a halloween shirt this year, wear it! Freedom WOD Classes Warm Up: 10 Mins 5:00 Bike / Row / Run 1:00 PVC ROM 10 Kip Swings 10 Ring Rows 15 Pull Aparts 10 Air

If…. you’ve noticed Coach Emma slacking, it’s because she is sandbagging it! Oh, and she’s pregnant! Her and Scott are expecting their first little female alien in May of next year. Congratulations home girl! Freedom WOD Classes Warm Up: 7 Mins 1:30 Row Easy :30 Moderate Row 10 Jefferson Curls 1:30 Row Easy :30 Moderate

Freedom WOD Classes Warm Up: 8 Mins 1:30 / Side LAX Rotator Cuff 20 Air Squats 10-15 / Side DB Ext Rotations 10-15 DB Arnold Rotations 10 Power Snatch OR Power Cleans 10 Overhead OR Front Squats Strength: 20 Mins Every 3:00 x 3 Rounds 3 x 15 Strict Press Then  2-3 Supersets 10-15 Matador