Dudes and Lady Bros! The Halloween Costume Party is this Saturday! We’ve got the games. We’ve got some of the drinks. We’ve got Taco Stop salsa bar. All we need is you! So show up at 6:00 pm, bring ten $1 bills for “The Dice Game” and lets have some fun! Freedom WOD Classes Warm

Dudes and Lady Bros! The Halloween Costume Party is this Saturday! We’ve got the games. We’ve got some of the drinks. We’ve got Taco Stop salsa bar. All we need is you! So show up at 6:00 pm, bring ten $1 bills for “The Dice Game” and lets have some fun! Freedom WOD Classes Warm

Freedom WOD Classes Warm Up: 6 Mins 2:00 Row / Bike 12 Band Good Mornings 6 / Side Alt. Plank w/ shoulder tap – 2 second pause hand to shoulder 12 Squats 6 Scap Pull Ups – 2 second pause 12 Kip Swings Conditioning: 16 Min Cap 8 Min Row / Bike 0:00-2:00 70% 2:00-4:00

Freedom WOD Classes Warm Up: 8 Mins 1:30 / Side LAX Rotator Cuff 2 Rounds: 10 / Side Cossack Squats 10-15 / Side DB Ext. Rotation – Video 10-15 Arnold Rotations Strength: 20 Mins Every 3:00 x 3 Rounds 15 Strict Press Then: 3 x Superset 15 DB Bench Press 15 DB Pullover Extensions or

Our annual Halloween / Anniversary party is this Saturday! Get your halloween costumes ready and don’t forget your party pants! Freedom WOD Classes Warm Up: 10 Mins 3 Inchworm Flows – 1 = downdog -> updog -> scorpion twist (video) > push ups Then 2 Rounds: 10 Deadbugs 10 prone press (2.5-10#) 3 Negative HSPUs

Coach Tyler and Bre are expecting another little one! Congratulations!! Freedom WOD Classes Warm Up: 8 Mins 2:00 LAX Glute Roll Or Stretch 20 Air Squats w pause in bottom 10 / Side DB Push Press 20 Alt. Lunges 10 Burpees Strength: 12 Mins 8 Min EMOM Front Squats Option 1: 5-5-3-3-3-1-1-1 *Build to a