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

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