Freedom WOD Classes Warm Up: 6 Mins 2:00 Row 10 Step Ups 10 Jefferson Curls 10 Deadlifts 10 Kip Swings Retest from 9/26 Metcon: 13 Min Cap “Is it wrong to be strong?!” For Time: 9-15-21 Deadlifts Pull Ups Box Jumps 24/20 *Deadlift weights: Rd 1 275/195 Rd 2 225/155 Rd 3 185/125 Strength: 20

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 200 M Run :30 Hollow Hold 20 Band Lat Press Downs :30 Handstand Hold 10 / Side – Lateral Box Step Ups Retest from 9/25 Metcon: 34 Min Cap “Cass’s 2nd 50th Bday Workout” For Time: 800 M Run / 1000 Row / 1.4 Mile Bike

  Freedom WOD Classes Warm Up: 8 Mins 10 Burpees w/ Strict Push Up 5 Inchworms 10/Side KB Bottoms Up Presses 10/Side DB External Rotation 10 Wall Glides 1:30 / Side LAX Chest or Rotator Cuff Strength: 20 Mins Every 3:00 x 3 Sets – start ~60% and build to a “daily 12 RM” 15 Strict

The annual Holiday Potluck is next month on 12/14! Save the date and don’t forget to bring a white elephant gift around $25. Any adult gifts should be labeled 18+ or 21+ respectively. Freedom WOD Classes Warm Up: 7 Mins 4 Round Air Squat Tabata :20/:10 10 / Side Jane Fonda Leg Lifts 10 /

****WEAR YOUR HALLOWEEN SHIRTS**** Your workout today is “Night of the Living Deadlifts”. This is a repeat workout from 10/25/23 Freedom WOD Classes Warm Up: 8 Mins 500 M Row or .7 Mile Bike 10 RDLs 10 Alt. Step Ups 10 Deadlifts 1:30 / Side Barbell Smash Hamstrings Strength: 12 Mins 8 Min EMOM Front

Welcome to our annual “FRAN-kenstein”! Tomorrow we will be doing another halloween workout, “Night of the living deadlift”. If you bought a halloween shirt this year, wear it! Freedom WOD Classes Warm Up: 10 Mins 5:00 Bike / Row / Run 1:00 PVC ROM 10 Kip Swings 10 Ring Rows 15 Pull Aparts 10 Air