18.1 is upon us! Join us for the live announcement at 6:00 p.m at DNR. “See you in the opens”

P.S it’s not too late to sign up!

Freedom WOD Class

Warm Up: 4 Mins
2 Round – 30 Seconds of:
Burpees
Inchworms
Mountain Climbers
Cat Cows

Conditioning / Rowing Technique: 8 Mins

In larger classes, some athletes should perform mobility first.
8 Min Row For Cals

*Start slow for the first few minutes, work technique and build up to find a sustainable working pace (Cal/Hour)

Mobility: 8 Mins

Roll calf 90 sec / side
Roll shin muscle (tib anterior) 90 sec / side
1 Min / side static stretch calf

Metcon: 12 Min

4 Rounds – 1 Min at each station
1. Burpees
2. Shuttle Runs (30′)
3. Box Jumps (24/20)

LONG STATIC STRETCH TO FINISH

Elite Competition Class – 1/27/18

Open Workout 18.1 or Comp train below

1. Run Conditioning
3 Rounds:
1200 Meter Run
Rest 2:00
800 Meter Run
Rest 1:00
400 Meter Run
Rest 3:00

2. Weightlifting
From 0:00 – 4:00
Build to a Heavy 5 Rep Front Squat
From 4:00 – 8:00
Build to a Heavy 3 Rep Hang Squat Clean
From 8:00 – 12:00
Build to a Heavy Squat Clean

3. Conditioning
For Time:
100/70 Calorie Row
10 Rope Climbs
30 Clusters (185/135)