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

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