Thank you so much for a decade full of memories and a great anniversary party! We are beyond grateful to all of our coaches and athletes!
Thank you to everyone who brought friends for the free week trial! Anyone who signs up by 11/1 will get 50% off a 3-month membership! Message us or have your friends email to set up!
Please remember to pick up your raffle tickets tomorrow for any donations you made to support Lauren and her family with the cancer fight! If you aren’t able to make it into classes Monday please message us to make sure we get you in the drawing. And a huge shoutout to
@premiermountaininsurance and
@coachbrightside for matching $500 in donations!
We’ll do a FB live video for the drawing on Tuesday for the prizes.
Finally… get your minds right for “Fran”kenstein tomorrow!
Freedom WOD Classes
Warm Up: 10 Mins
500 M Row or 400 M Run
1:00 PVC ROM
10 PVC Sotts Press
:30 PVC Overhead Squat Hold
10 Wall Glides
2:00 Hip & Ankle Opener or Couch Stretch
Strength / Technique: 18 Mins
Snatch – squat snatch if appropriate
2 x 6 Complex – 1 Power Snatch + 1 Overhead Squat 50-60%
4 x 2 Squat Snatch ~ 85%
Metcon: 12 Min Cap
10 Rounds For Time:
5 Burpee Box Jumps 24/20
1 Power Snatch @ 70% 1RM or 135/95
*2:00 Rest after first 5 rounds then repeat
Functional Bodybuilding Class
Week 2 But Did You Die? Volume Week:
Monday
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
20 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set