We apologize for the late announcement but we will be closed for CrossFit and Bodybuilding classes at 6:20 p.m tonight. We will be hosting a workout for the CSU CHAARG chapter during the 6:20 & 7:20 classes.

Freedom WOD Classes

Warm Up: 10 Mins
2:00 DU Practice
2 Rounds:
15 Banded Y’s
15 Banded T’s
5 KB Jefferson Curls
10 Push Ups
Then 1:30 / Side LAX Rotator Cuff or Traps

Strength: 15 Mins 
5 x 5 HSPU as hard as possible
ex: Strict / Negatives / Deficit / Box HSPU from toes or negatives from box…
In between sets perform shoulder mobility, including:
3 x 10-12 Wall Slides – Video

Metcon: 15 Mins 
4 Rounds of:
3 Min AMRAP
5 Left Arm DB Hang Clean & Jerk 50/35
5 Right Arm DB Hang Clean & Jerk
5 Lateral Burpees Over DB
25 DU / 50 Singles
1:00 Rest Between AMRAPs

Functional Bodybuilding Class

Back & Tricep

Super Set
2×20
Barbell Bent Over Deadlift Rows
Slow Straight Bar Cable Extension

Super Set
2×12
Incline Bench DB Seal Row “5 Count Hold At Active Top + Slow Negative”
EZ Bar French Press Close Grip  “Slow Negative + 5 Count Hold At Active Top”

Super Set
2×20
Single Arm DB Row (slow 20 reps per arm)
Flared Single Arm DB Row (slow 20 reps per arm “elbow out”)

Super Set
2×12
V-bar Lat high to low Row (slow)
Cable Rope Extensions (slow)