19.2 will be released tonight at 6:00 p.m! Join us in the lobby to see whats in store for tomorrow!

Freedom WOD Classes

Warm Up: 4 Mins
50′ Walking Lunges
50′ Walking Samson
50′ High Knees
50′ Burpee Broad Jumps
50′ Crab Walk
50′ Spiderman Walks

Strength: 8 Mins
8 Minute EMOM:
Min1: 10 / Leg OH Lunges
Min2: 12 Dips
Min3: Rest

Mobility: 13 Mins
3 Min / Side Quad Smash
2 Min / Side Banded Samson Stretch
90 Seconds / Side Tricep Smash

Metcon: 12 Mins
Rotating Intervals on the Minute:
Row Sprint for Cals / Rest
Burpee Sprint / Rest
DU Sprint / Rest

Rd 1 – :20 Sprint / :40 Rest
Rd 2 – :30 Sprint / :30 Rest
Rd 3 – :40 Sprint / :20 Rest
Rd 4 – :50 Sprint / :10 Rest

Elite Competition Class 

Active Recovery Day

Performance Power Train

Thursday, Feb 28th, 2019
Preflight: Bench for a heavy 6, 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 Press
Max 6
-then
4×6 @90%

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):
10 rounds,
5 DB Snatch (each round, begin the set with the opposite arm)
5 Burpees over DB
**Small reps each round, stay fast, stay aggressive, short transitions**
**DO NOT Lose proper posture and position on the DB Snatch. It doesn’t matter if it’s 2 reps or 50, keep back straight, chest up, hips down, and control the DB.