Freedom WOD Classes  Warm Up: 10 min Flight simulator Strength: 6 Mins EMOM 2 Strict Pull Ups + 2 Toe to Bar + 2 Kipping Pull Ups The goal is to stay on the bar through the complex Metcon: 7 min AMRAP 2 Muscle ups / 4 Pull ups and 4 Dips 6 Toes to

Halloween T-Shirt/Tank Pre-Sale starts Monday 10/19/15. Limited stock available, sizes available in Men’s T-shirts (M,L,XL,XXL), Women’s T-shirts (M,L,XL), and Women’s Tanks (S,M,L)… $15.00 per shirt and you can also buy any of the other shirts in stock for an extra $10.00. That is two shirts for $25.00 + tax! Freedom WOD Classes Warm Up: Plate

Freedom WOD Classes Warm Up: Take out the papers and the trash! Strength: 6 min EMOM Hang Sq Cleans at 70% of 1RM x 3 reps Metcon: 30 Front squats 75/45 50 T-2-B or K-2-E 30 Burpees 50 Double unders or 150 single 30 Russian twists 15/10 50 Walking Lunges 30 Hang Power Cleans  75/45

Scare Cam! Gotcha! Freedom WOD Classes Mobility: 2 min Shoulder Drills Strength: In 6 minutes, climb as high up the ladder as possible of Handstand Push Ups 3-6-9-12-15… Metcon: 500 meter Row Rest 3:00 min 10-9-8-7-6-5-4-3-2-1 reps Deadlifts 165/135 Push Ups Elite Competition Class Rest Day

Freedom WOD Classes Warm Up: Lumberjacks and Farmers Strength: 6 min EMOM Jerk at 70% of 1RM x 5 reps Metcon: 4 Rounds 10 Push Presses 115/75 10 Kettlebell Swings 53/35 10 Box jumps 24/20 Elite Competition Class 1. Snatch On the 2 minute x 10 1 Power Snatch + 1 Squat Snatch + 1

This is how the Knapp Bros clean house! Question is who is who in the picture? Whats your best guess and how did you come to that conclusion? Freedom WOD Classes  Warm Up: 10 min Flight simulator Strength: 12 min EMOM: Odd: 12 Scap pull ups Even: 12 Push Ups Metcon: Tabatal 20 sec on