Make note of the reduced hours today, No 6:20 or 7:20 classes. We are closed Saturday. Back open for normal hours on Monday!
Don’t forget to get set up on Auto Payment to keep your current rate! Rates increase on January 1st. There is no contract associated with auto payment, however we do require a two week notice to remove you off of auto payment.
Freedom WOD Classes
Warm Up:
Pizza Delivery Game
Movement of the Week:
2 Mins Per Arm
Shoulder Smash
Strength:
Clean
75% x 5
85% x 3
Front Squats 75% of 1RM
5 Reps EMOM x 5 mins
Metcon:
In Teams Of 3
100 Cal Row
45 Snatches 95/65
100 Cal Row
45 Clean 95/65
100 Cal Row
45 Thrusters 95/65
One person must hang from the pull up rig. While one person is accumulating cals/reps. One person is resting. Switch out as needed but cals/reps only count if someone is hanging from the pull up rig. You must finish all cals/reps at the giving station before advancing to the next movement.
NO GHOST RIDING!
Elite Competition Class
1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
“Tricicle”
EMOM 18:
Min 1: 25 Russian KB Swings (70/53#)
Min 2: 20/15 Cal Bike
Min 3: Row for Max Calories*
*Score = Total calories after 6 rounds