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

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