Freedom WOD Classes Warm Up: 500 M Row 400 M Run Movement of the Week: Accumulate 3 mins Per Leg Every Day Quad Smash Strength: “A4 Week” 10 Min EMOM 3 Sumo Deadlift 75% of 1RM Metcon: In Team Of 3 20 Min AMRAP Ladder 2 Cal Row 2 Back Squats 135/95 2 V-Ups 4

Friday is Ladies night at Coach Shannon’s house 6:30 – 10:pm contact Bre or Shannon for more details Bros and Brews night at Maxline Brewery 8:00pm – 10:00pm. Saturday is our 6th Annual Halloween WOD and get together starting at 12:00pm. Come dressed in your best costume and be ready to take on Fran-kenstein. WOD

74 Feet of wall is up and ready for wall ball lines. Anyone that would like to help paint the wall ball lines please let us know as we could use the help! Freedom WOD Classes Warm Up: 3 Rounds 15 Plate Jumps 45/35 10 K-2-E Movement of the Week: Accumulate 3 mins Per Leg

Freedom WOD Classes Warm Up: 3 Rounds (not for time but you only have 15 mins to complete) 10 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w 10 Hip Extenstions 10 Ring Tucks  https://www.youtube.com/watch?v=rDahOA6Lnio Movement of the Week: Accumulate 3 mins Per Leg Every Day Quad Smash Strength: “C3 Week” 10 Min EMOM 9 Pull Ups

  Halloween WOD of 2014 Freedom WOD Classes Warm Up: Row 150 M Then 3 Rounds of 5 K-2-E 5 MB Cleans Then Run 100 M Movement of the Week: Accumulate 3 mins Per Leg Every Day Quad Smash Strength: “A4 Week” 10 Min EMOM 3 Back Squats w/a 3 Sec Pause At The Bottom 

↑Guess what ↑shirts just came in↑ Freedom WOD Classes Warm Up: Med Ball Warm Up Movement of the Week: Accumulate 3 mins Per Leg Every Day Couch Stretch Strength: “C3 Week” Snatch 1 x 5 @ 75% + 5lbs 2 x 3 @ 85% + 5lbs 3 x 1 @ 95% + 5lbs Metcon: Happy