19.1 will be released tonight at 6:00 p.m tonight. You are welcome to join us at the gym for the workout release in the front lobby. After the workout is released we will build heat times that you can sign up for on Mindbody like a normal class. You do not need to be signed up for the CF Open to perform the workouts during designated times, but it is encouraged to track your progression year to year!
The following times will be the only options for you to perform the open workouts to prevent clutter in the regular classes:
Friday: Noon Class (no open gym or regular class this hour)
Friday Night Lights: Heats beginning roughly 4:30 p.m
Saturday Open Gym: 10:00-Noon (schedule with a fellow athlete to judge each other)
Monday Open Gym: 3:20-4:20p.m (schedule with a fellow athlete to judge each other)

Freedom WOD Classes

Warm Up: 5 Mins
10 Upright Rows
10 Hang Power Cleans
10 V Ups
1:00 Plank
3 / Direction Torso Circles

Strength: 12 Mins
8 Minute “Pacing” EMOM:
Odd: 5 Cleans @75% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :45 T2B or Hardest Variation *aim for same # every round

Mobility: 8 Mins 
2 Min / Side Banded Samson Stretch
2 Min Weighted Butterfly Stretch

Metcon: 10 Mins
Partner Workout – 10 Min AMRAP
5 Hang Power Cleans (135/95 or ~60%)
150/125 M Row Sprint
*1 athlete works, 1 athlete rests. Rotate after a full round is completed*

Elite Competition Class

Rest Day

Performance Power Train

Thursday, Feb 21st, 2019
Preflight: Banded bench, Pullups, Floor press, and a finisher with DB snatch and burpees

JetFuel:
-2 mins: Assault bike arms only
-DB Iron Cross Walk
4x 10m→ 10m←
-Weighted Pushups
3×5

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench vs Bands
Max 2
-then
Slingshot Max reps at 4 weight (Still vs bands)
*Compare to max 4 January 17th

GainCity:
-Floor Press
4×5 Heavy
-Seated DB Shoulder Press
3×12
-Pullups Superset
3x
Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**
**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.

-Bandy Curls/Pushdowns
100 each

Afterburner (optional):
20-16-12-8
DB Snatch (70)
Burpees Over DB