Happy Birthday to this Cool Kid! Freedom WOD Classes Farmers and Lumber Jacks Strength: 5 min EMOM Back Squat at 90% of 1RM x 1 reps Snatch Pull (Panda Pulls) using % of snatch 1RM 100% x 5 110% x 3 120% x 1 Sq Snatch 90% x 1 95% x 1 Metcon: 5 Rounds

Freedom WOD Classes 100 Double unders for time Strength: 5 min EMOM Front Squat at 80% of 1RM x 3 reps Squat Cleans 75% x 3 80% x 3 Metcon: Happy early B-Day Flint! 3 Rounds 5 min AMRAP 11 HSPU 13 Burpees 80 Double Unders 2:1 singles Rest 2 mins between rounds Elite Competition

Freedom WOD Classes Plate Warm up 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: 3 Rounds: 5 Muscle ups 10 Hang Squat Snatch 95/65 15 Dead lifts 95/65 Elite Competition Class Rest Day

Freedom WOD Classes Invisible Fran Strength: 5 min EMOM Strict Press at 80% of 1RM x 3 reps Jerk 75% x 3 80% x 3 Metcon: 10 Min AMRAP climbing in increments of 5 until time expires 5 Kb Swings 53/35 5 Box Jumps 24/20 10 Kb Swings 10 Box Jumps 15 Kb swings 15

New Hoodies are getting printed and should be here in 3 weeks time! Freedom WOD Classes Mobility: 2 min Shoulder Drills Strength: 2 reps EMOM for 5 min Wall Walks to Hand Stand Push up Metcon: 4 min AMRAP 5 HSPU 10 Sit ups rest 1 min 4 min AMRAP 5 Push ups 10 Sit

November is here! Who is going to have the best Attendance over this month and win? Rules of the GAME: 1) Sign up for class on mindbodyonline 2) Show up to class; If you don’t you loose a point 3) Be on time; This means before the start of class you are ready to go.