We’re in the final push for the “Best Of NOCO” voting! Thank you for supporting us and getting us into the Final 5. Voting for the finals ends September 1st. If you haven’t voted for the finals, we would be very grateful for your support! https://2024-best-of-noco–nocostyle.contest.vote/health-and-beauty/crossfit Freedom WOD Classes Warm Up: 8 Mins 2:00 LAX

Halloween Shirt Pre-Orders Will Be Available At The Front Desk This Week! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 10 Kip Swings 15 Band Lat Pull Downs 10 Ring Rows 20 Band T’s 20 Band Y’s Strength: 20 Min Cap 3 x 12 Pull Ups – As hard as possible and as close

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 Cap 8 Min Row / Bike 0:00-2:00 70% 2:00-4:00 80% 4:00-6:00 90% 6:00-8:00 80%

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 12 RM” 12 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 Metcon: 6 Min Cap “Vertigo” 21-15-9

Freedom WOD Classes Warm Up: 8 Mins 4 Round Air Squat Tabata :20/:10 Then: 10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video 10 / Side Long Lever Glute Bridge – Video 10 Down & Back (N-S-N) Lateral Monster Walks – Video 1:00 / Side Couch or pigeon stretch Strength: 12 Mins 8