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

Freedom WOD Classes Warm Up: Dodge Ball Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Metcon: “ZombieLand” Partner Up – One person is Not Infected the other is a Zombie 800 M Run 100 Air Squats 25 Push Ups 100 Sit Ups 25 Box Jump 24/20 200 M Single Arm

Freedom WOD Classes Warm Up: Row 500 m Run 400 m Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Strength: “A4 Week” 10 Min EMOM 2 Muscle Ups / 4 Dips Metcon: “Invasion Of The Barbell Snatchers” AKA “Isa-Grace” 30 Snatch 135/95 30 Clean and Jerk 135/95 Elite Competition Class

Freedom WOD Classes Warm Up: 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 Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Strength: “A4 Week” 10 Min EMOM 3 Strict Press  75% of 1RM

As a reminder there will be no classes on Saturday the 29th. We will be moving everything over to the new gym instead. We would love any extra help we can get, so feel free to come and join in on the fun! Freedom WOD Classes Warm Up: 3 Rounds 5 MB Cleans 10 Double

Halloween WOD of 2015 Freedom WOD Classes Warm Up: 3 rounds 6 Bear complex  45/35 6 Plate Push Ups Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Strength: “A4 Week” 10 Min EMOM 3 Front Squats  w/a 3 Sec Pause At The Bottom  75% of 1RM Metcon: “Burpee Hell-en” 3