Freedom WOD Classes Warm Up: 5 mins 2 Rounds 20 PVC Pipe Pass Throughs 10 Hollow Swings 10 Single Leg Squat Jumps 20 PVC Pipe Windmills Mobility: 10 min Chest and Triceps Strength: 10 min 10 Min EMOM Odd: 8-10 Burpees Even: 8-10 T-2-B Barbell Tech: 5 min Snatch /C&J Metcon:  “Invasion Of The Barbell

Freedom WOD Classes Warm Up: 5 mins Treat this as a warm up To the “Ghostbusters” theme song Every time you hear the word Ghostbusters you must perform: 3 Wall Balls 20/14 Strength: 8 mins 3×4 Split Jerk Strict Press at 60% of Strict press 1RM 8 mins 3×4 Jerk Balance at 60% of Jerk

Freedom WOD Classes Warm Up: 5 mins 200 m Row 3 Rounds 5 MB Cleans 8 Double Unders 200 m Row Mobility: 5-8 min Hips, Quads, Calf Strength: 10 min 10 Min EMOM Odd: 8-10 HSPU Even: 8-10 Pull Ups Metcon: 18 min cap “Night of the Living Deadlift” 10 Deadlift 225/155 (Scaled 155/105) 8

Thank you to everyone that came out to help us celebrate our 7th Annual Halloween WOD! Thank you to Bre, Christine and Darryll for all the great pictures! Congrats to Val for winning the best dressed contest  taking home the amazing gift card from this year’s sponsor Fort Collins lululemon. THANK YOU Fort Collins lululemon for

 “SUICIDE SQWOD” 7th Annual Halloween WOD Teams of 2 with a Rolling Clock INVASION OF THE BARBELL SNATCHERS / NIGHT OF THE LIVING DEADLIFT: 3 MIN MAX REP SNATCH AND/OR DEADLIFT: 135lbs men / 85lbs ladies: 1 point per Snatch / 1/4 point per DeadlIft Then RUN FOR YOUR LIFE: 400 M RUN Then THE

Whats your costume for our 7th annual Halloween Wod this Saturdays? Best dressed will win a lulu gift card! Freedom WOD Classes Warm Up: 5 min 3 Rounds unloaded bar 7 Power Snatch 7 Scap Pull Ups 7 Power Cleans Mobility: 5-8 Mins Tricep, Lats, Hips Strength: 10 mins Clean (this is ran as a