Congratulations to Fred Porter who is our November athlete of the month! Keep crushing those 12:00pm WODs!

Freedom WOD Classes

Warm Up:
Pizza Boy

Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Partner Calf Crush

Strength:
“C4 Week”
10 Min EMOM
3 Snatch 75% of 1RM

Metcon:
In Teams of 3 With a 30 Min Cap
30 Hang Cleans 115/75
30 Hang Snatch 115/75
3000 M Row
25 Hang Cleans 115/75
25 Hang Snatch 115/75
2000 M Row
20 Hang Cleans 115/75
20 Hang Snatch 115/75
1000 M Row

Elite Competition Class

1. Snatch
65%/2
70%/2
(75%/2)3
(80%/1)4

2. Clean & Jerk
65%/2
70%/2
(75%/2)3
(80%/1)4

3. Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2

4. Conditioning
Row 1,000m
Directly into:
21-15-9
OHS (115/80#)
KB Swings (32/24kg)