Freedom WOD Classes Simon Says Strength: 5 min EMOM Strict Press at 70% of 1RM x 5 reps Jerk 70% x 5 75% x 5 Metcon: 10 Toes to Bar 20 Deadlift 155/125 30 Pull ups 40 V-ups 50 Box Jumps Elite Competition Class 1. Strength Work up to a heavy 3-rep Push Press Work

For the month of  November we will be having an ATTENDANCE competition. There will be a prize from ShopBoxBasics.com to the person that has the best attendance over the month of November. The way it works: You MUST sign up and SHOW up for class everyday to get credit. If you sign up and don’t

Freedom WOD Classes “Junkyard dog” warm up Strength: 5 min EMOM Back Squat at 70% of 1RM x 5 reps Squat Snatch 70% x 5 75% x 5 Metcon: 10 min AMRAP: 10 Hang Power Snatch, 75/55 30 Double unders Elite Competition Class 1. Conditioning “The Ghost” 6 Rounds for max reps of: 1 minute

  Hope everyone has there costumes ready to go for Saturday! ShopBoxBasics.com will have a booth set up with prizes and give-a-ways. There will be Free beer for after your work out, ANYONE that would like to bring treats are more than welcome to do so. Note there will not be any open gym on

Freedom WOD Classes Mobility: 2 min Shoulder Drills Skills: 10 mins Hand stand holds on the wall, box, or free standing / Hand stand steps, wrist taps, walks on the wall, box, or free standing. Strength: In 6 minutes, climb as high up the ladder as possible of Handstand Push Ups 3-6-9-12-15… Metcon: With A

Kyle and Kody contracted the “Z” virus at Last Years Zombie Crawl in Old Town. This years Zombie Crawl is on Saturday the 24th and starts at 5:00pm. So after the Halloween WOD at CFDNR you should plan on going down and partaking in the fun! Freedom WOD Classes Warm Up: “JunkYard Dog” Skills: 12