Congratulations to Fred Porter who is our November athlete of the month! Keep crushing those 12:00pm WODs! Freedom WOD Classes Warm Up: Pizza Boy Movement of the Week: Accumulate 2 mins Each Leg Every Day Partner Calf Crush Strength: “C4 Week” 10 Min EMOM 3 Snatch 75% of 1RM Metcon: In Teams of 3 With

Freedom WOD Classes Warm Up: Plate Warm Up Movement of the Week: Accumulate 2 mins Each Leg Every Day Partner Calf Crush Strength: “C4 Week” 10 Min EMOM 2 Bar MU or 4 Chest-2-Bar Pull Ups Metcon: 13 Min AMRAP 3 Strict Pull Ups 6 HSPU 9 Front Squats 75/45 Elite Competition Class 1.  Strength

Freedom WOD Classes Warm Up: Med Ball Warm Up Movement of the Week: Accumulate 2 mins Each Leg Every Day Partner Calf Crush Strength: “C4 Week” 10 Min EMOM 3 Split Jerk  75% of 1RM Metcon: 8 Rounds 8 Deadlift 95/65 8 Push Press 95/65 No Ghost Riding! The weight is light enough for you

November 2016 Athlete of the Month

Happy Halloween Birthday to Coach Luke! Freedom WOD Classes Warm Up: 3 Rounds (not for time but you only have 15 mins to complete) 12 Dragon Flags   https://www.youtube.com/watch?v=-figIPF8H_w 12 Hip Extenstions Movement of the Week: Accumulate 2 mins Each Leg Every Day Partner Calf Crush Strength: “C4 Week” 10 Min EMOM 6 Hand Stand Push

Halloween WOD of 2016 Attention: We Have MOVED to 2716 S. College Ave, Unit B! Located 100 Meters south of our old building. Us the same alley to access our new building just on the other side of Mitsubishi. Thank you to everyone that came out on Saturday to help with the move. Thank you