The first open workout will be released today! So, how is it going to work?!
5:30, 6:30, and noon classes will run “normally” except anyone registered for the open will need to be judged so we’ll likely have to run 2 heats per class.

Friday Night Light heats will be posted on mindbody for you to sign up after we find out what the workout is. The expectation is that you are warm up on your own before your heat so you’re ready to start on time. We will also need you to hang out and judge at least one additional heat when you’re done, or before you go. We typically need additional judge help for the first heat time. If you’re registered for the Open at games.crossfit.com then you’ll need to submit your workout score for Kody and Kyle to verify it before Monday.

Freedom WOD Classes

Warm Up: 10 Mins
10 Min Hip Opener Flow – Video
*Coaches can follow along to the video or come up with similar flow

Conditioning: 14 mins
Every 4:00 x 4 Rounds
500 M Row or 2:00
2:00 Rest

Metcon: 15 Mins
Every 5:00 x 3 Rounds:
1.0/.8 Mile Bike
16 Alt. DB Snatch 50/35
Rest until next round – should be aiming for about 2:00 rest. Modify distance if needed or treat as a recovery workout

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises

Ladies Hour:

Warm Up: 4 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees

Mobility: 6 Mins
Quad and Hip Smash

Metcon: 30 Min
The Break Up
14 Min Death by Wall Balls 20/14
Add two wall balls each min
2-4-6-8……

Rest 1 Min

The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35

Rest 1 Min

The I Hate You
15 Burpees