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

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

Freedom WOD Classes Warm Up: 8 Mins 1:30 / Side LAX Rotator Cuff 10 Wall Glides 10-15 / Side DB Ext. Rotation – Video 15 DB Arnold Rotations 20 Banded Curls Strength: 14 Mins 3 x Superset 15-20 Cable / Band Low Row 10-15 Wall Glides Or PVC Prone Press 2:00 Rest Between Sets Metcon: