Freedom WOD Classes Warm Up: 6 Mins 1:30 Row Easy :30 Moderate Row 30 Single Unders 150 M Run Easy 50 M Run Moderate-Fast 30 Single Under Conditioning: 8 Mins 2:00 Max Calorie Row 2:00 Rest 4:00-6:00 70% (your average calories per hour should be 70% of the 2:00 max cal effort) 6:00-8:00 80% Mobility:

Freedom WOD Classes Warm Up: 6 Min Cap 200 M Run 3 Inchworm Flows – 1 = downdog -> updog -> scorpion twist (video) > push ups 10 prone press (2.5-10#) 5 half rep wall walks w/ 5 second hold at top 10/leg 45 deg banded kickbacks Strength: 20 Mins Every 3:00 x 3 Rounds

Greetings Hooligans! We are excited to email you to let you know we now officially have 24/7 access! What does this mean? This means, starting October everyone’s membership will have access to the gym during “Off Hours” via an app on your phone! When your payment comes out for your October membership you will also get an

Freedom WOD Classes Warm Up: 8 Mins :20 Penguin Taps – Video 1:00 DU or DU Attempts 10/direction Quadruped Band Arm Circles – Video :30 Static Ring or Matador Holds – top position 3 negative dips 15 Band Bicep Curls – step on band 15 Band Bent Over Row – step on band (pause at

Freedom WOD Classes Warm Up: 6 Mins 400 M Run N-S-N Lateral Monster Walks 15 Band Good Mornings 15 OH Squats -pvc or barbell :30 Plank Strength: 12 Mins 8 Min EMOM Back Squats Option 1: 5-5-3-3-3-1-1-1 *Build to a “Daily Heavy”. This means go by feel Option 2: 5 reps emom Metcon: 20 Min

Today we honor and remember the lives lost and the heroic acts on 9/11/2001 and the aftermath. In divisive times, we should take days like today to come together. We felt like today was the right time for a partner workout. Work together, lean on each other, communicate.  We want you to push yourself, but