When you step into the gym today let go of the outside noise. Inside this gym we are not left or right, red or blue… we are CFDNR. So for the next hour you are here, lets enjoy each others company and sweat together because at CFDNR we are United IN Orange!
Freedom WOD Classes
Warm Up: 5 Mins
3 Rounds
3 Pull Ups
6 Deadlifts
9 Hang Power Cleans
Mobility:
Perform mobility between strength sets
Strength: 15 Mins
Deadlift **90% + 20 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Home WOD: 20 Min
12-9-6 reps for time of:
Muscle-ups (Pull ups reps: 24-18-12)
Deadlifts 205/135
Each time you break a set of muscle-ups (C-2-B Pull Ups), perform 3 “penalty” Cleans. For example: if you get 9 of 12 MU and drop off the rings, you must perform 3 Cleans before finishing your 3 additional MU then moving on to your deadlifts.
Metcon: 20 Min
12-9-6 reps for time of:
Muscle-ups (Pull ups reps: 24-18-12)
Deadlifts 205/135
Each time you break a set of muscle-ups (C-2-B Pull Ups), perform 3 “penalty” Cleans. For example: if you get 9 of 12 MU and drop off the rings, you must perform 3 Cleans before finishing your 3 additional MU.
Elite Competition Class
TBA
Performance Power Training
Thursday, Nov, 5th 2020
Pre-Flight: , floor press, rows, curls, pushups and db snatch!
Jet Fuel:
Jump Rope 2 mins
-then
2x
10 Jumping Pullups (controlled negative)
10 DB Reverse Flyes
10 DB Bench press
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
Max 10
2×20 @80% of Max 10
GainCity:
-DB Floor Press
4×15
-TBar Rows
4×12
-Curls/Tris of choice
4×12 (each) questions, ask coach!
Afterburner:
AFAP:
50 DB Snatch (25 each)
70 Pushups
90 Situps
*Must be completed in order
