Best Of NoCo 2024!
Thank You Hooligans For Voting Us Best CrossFit Gym
In NoCo For The 5th Year In A Row!
We Truly Have The Best Community And We Couldn’t Be More Proud!
Freedom WOD Classes
Warm Up: 6 Mins
3 Rounds
X-Band Walk
Lunges
Air Squats
Strength: 8 Min Cap
4 Rounds
Single Leg Wall Glute Bridge
30 Sec Banded Leg Pull A Parts
30 Sec Banded ButterFly Pull A Parts
30 Sec Banded Knee Pull A Parts
30 Sec Rest
Metcon: 18 Mins
3 Rounds No Rotating
Tabata 45/15
Left Bench Curtsy Lunges
Left Single Leg Wall Glute Bridge
Bike
-Then
Right Bench Curtsy Lunges
Right Single Leg Wall Glute Bridge
Bike
Warm up:
2 Rounds
5 burpees
10 Back Squats
5 Hang Snatch
Strength:
10 Mins
3 Position Snatch (Squat Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 70%
60 sec rest between sets
https://www.catalystathletics.
10 Mins
Tempo Back Squat 3-0-1-0
3×5 at 65%
60 sec rest between sets
- 3-0-1-0
- The first number (3) is the eccentric, or lowering, component of the lift.
- The second number (0) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 20 Mins
Functional Bodybuilding Class
A WEEK: Heavy week
Monday: Chest and Biceps:
1)Heavy Bench Press 5×5 pyramiding
2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press
3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys
4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)
5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)
6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl
Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge
Dive Team
Warm Up
3 Rounds
Skip Jumps Down/Back
Pogo Jumps Down/Back
Burpee Broad Jumps
Strength: 10-15 mins
Rotating 1/2 Tabata
Plate Sit Ups
Mountain Climbers
Anchor Point T-2-B
Metcon: 20 Mins
Every minute on the minute do the number of burpees indicated in the minute.
Example, in min 1 do 20 burpees min 2 do 7 burpees and so on. If you complete the number of burpees in less than 60 sec you get to rest until the min laps. If you do not complete the number of burpees required for that min then there will be a penalty. Penalties will be done at the end of the 20 mins.
Each burpee missed = 1 Cal row
1) 16 burpees
2) 7
3) 9
4) 10
5) 1
6) 15
7) 4
8) 12
9) 8
10) 8
11) 3
12) 13
13) 5
14) 11
15) 11
16) 5
17) 14
18) 2
19) 10
20) 16
Crew Team
Warm Up:
5 Min
Stick Game
Strength: 9 Mins
3 Rounds on the 3 Mins
X-Band Walk down/back
10 KB Sumo DL
Metcon: 20 Mins
With a Partner
2000 M Row
75 Wall Balls
35 Synchro Burpee
Split the row and wall balls evenly and switch as needed.
