Freedom WOD Classes Warm Up: Find your Partner Get the equipment needed for the workout Pray that you will survive Run 200 M together Do 10 Air Squats together Do 10 Burpees together Listen to Coach Zak Break Down the Workout! Metcon: 50 Min Cap “Blood Sport” Partner WOD Buy in: 100 wall balls Then

Freedom WOD Classes Warm Up: 12 Mins Warm Up With A Partner Find A Partner Get A Bike Then Three Rounds Partner A: 30 Sec Bike Partner B: 30 Sec Pull Up Bar Hang Strength:   Week “C” No Strength this week Metcon: 40 Min  “We Die Hard” With A Partner 150/120 Cal Bike 1 Mile

Congratulations to Liza on winning the Q2 Devoted Club custom Nike Metcons! She averaged 15 classes each month/45+ classes for the 2nd quarter which put her into the drawing for the shoes! Things To Remember For The Devoted Club: If you AVERAGE 45+ classes over the three months/quarter you will get entered into the quarterly

Freedom WOD Classes Warm Up: 12-15 Mins 200 M Row 20 KB Deadlifts 1 Min Double Under Practice 20 Anchor Point T-2-B 200 M Row 10 KB Swings 1 Min Double Under Practice 10 Anchor Point Sit Ups 200 M Row Mobility: 10 Min 1 Min /side Partner Barbell Calf Smash 1 Min /side Partner

Halloween Shirt Pre Orders Will Going Live Soon! We have a few more adjustments to make to the logo (color etc) then they will be ready for pre-order! That said you can see what they will look like for the most part. Best of NOCO voting ends at 11:59 p.m. Tuesday, September 1! The final

Halloween Shirts Pre Orders Drop On Tuesday! Best of NOCO voting ends at 11:59 p.m. Tuesday, September 1! The final push is here! Please Take A Few Mins To Vote For Us And Our Members Business By Scanning The QR Codes Hanging Around The Gym Freedom WOD Classes Warm Up: 10 Mins 1:00 Per Side