Mat Fraser announced that he is retiring from competition yesterday after winning his 5th title of Fittest on Earth. Well deserved. We’re excited to see where he goes next!

We are far from sending anyone to the CF Games, but I hope we can look at athletes and professionals at that level and find motivation from the unwavering discipline people like Mat take into every aspect of their lives. Showing up is usually the hardest part. Stay disciplined. “Hard Work Pays Off”.

Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
10 OHSq (PVC or Barbell)
10 Sotts Press (PVC or Barbell)
10 Power Snatch
10 Back Squats
250 M Row Or 500 M Bike

Strength/Technique: 18 mins
18:00 to Complete all of the following:

2-2-1-1 Squat Snatch 75% & Build to Heavy
*not touch and go*

Deadlifts: 2×6 @ 75-82%

Home WOD: 10 Min Cap
21-15-9 For Time:
Back Squat (155/105) OR 30-20-10 DB Squats
500 M Row / 1000 M Bike

Metcon: 10 Min Cap
21-15-9 For Time:
Back Squat (155/105) – From Rack
500 M Row / 1000 M Bike