Halloween Shirt Pre-Orders are on the counter. Get your orders placed by the end of September. We WON’T order extras so please place your orders ahead of time. Freedom WOD Classes Warm Up: 6 Mins 2 Min DU Practice OR 2 Min DU Flight Simulator – 5-10-15-20-25-30-25-20-15-10-5 *perform unbroken sets listed above. If you complete

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

Our annual Halloween / Anniversary party will be Saturday, October 19th! Save the date, more information to come soon! 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 10/leg

We’re in the final push for the “Best Of NOCO” voting! Thank you for supporting us and getting us into the Final 5. Voting for the finals ends September 1st. If you haven’t voted for the finals, we would be very grateful for your support! https://2024-best-of-noco–nocostyle.contest.vote/health-and-beauty/crossfit Freedom WOD Classes Warm Up: 8 Mins 2:00 LAX

Halloween Shirt Pre-Orders Will Be Available At The Front Desk This Week! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 10 Kip Swings 15 Band Lat Pull Downs 10 Ring Rows 20 Band T’s 20 Band Y’s Strength: 20 Min Cap 3 x 12 Pull Ups – As hard as possible and as close

Freedom WOD Classes Warm Up: 8 Mins 200 M Run 10 Push Ups 5 KB Jefferson Curls 10 KB RDL 5 x 5 Scaled Wall Walk – hold top position for 5 seconds 200 M Run (faster pace) Conditioning: 16 Min Cap 8 Min Row / Bike 0:00-2:00 70% 2:00-4:00 80% 4:00-6:00 90% 6:00-8:00 80%