Our annual Halloween / Anniversary party is this Saturday! Get your halloween costumes ready and don’t forget your party pants! Freedom WOD Classes Warm Up: 10 Mins 3 Inchworm Flows – 1 = downdog -> updog -> scorpion twist (video) > push ups Then 2 Rounds: 10 Deadbugs 10 prone press (2.5-10#) 3 Negative HSPUs

Coach Tyler and Bre are expecting another little one! Congratulations!! Freedom WOD Classes Warm Up: 8 Mins 2:00 LAX Glute Roll Or Stretch 20 Air Squats w pause in bottom 10 / Side DB Push Press 20 Alt. Lunges 10 Burpees Strength: 12 Mins 8 Min EMOM Front Squats Option 1: 5-5-3-3-3-1-1-1 *Build to a

Did you know we’re offering the fundamentals class for free now!?! We’d appreciate if you helped us spread the word! Fundamentals starts the first Monday of each month. If you dig what we’re doing, send a friend our way 🙌 Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 10 Kip Swings 15 Band Lat

Have you RSVP’d to the Halloween Anniverssary Party yet? No? Do it! RSVP HERE Freedom WOD Classes Warm Up: 8 Mins 200 M Run 10 Push Ups 5 KB Jefferson Curls 10 KB RDL 5 x 5 Scaled Wall Walk – hold top position for 5 seconds 200 M Run (faster pace) Conditioning: 16 Min

Freedom WOD Classes Warm Up: 7 Mins 1:00 / Side LAX Roll Chest 10 Strict Press 10 Push Ups 15 Band Tricep Extensions 10 Hang Power Cleans 8-10 Strict Knee Raises Strength: 22 Mins Every 3:00 x 3 Sets – start ~60% and build to a “daily 15 RM” 15 Strict Press Then 2 OR 3

Warm Up: 6 Mins 1:30 Jump Rope (any variation) 7 Pike Push Ups 7 Squats – 3 sec pause in bottom 7 / Side Band Clamshells :30 Plank 7 Front Squats 7 Push Press – start with normal dip, then go lower each rep. Last 2 reps are Thrusters Retest 8/26 Metcon: 6 Min Cap