Kody’s face when he asks if you’ve preordered a CF Open ’19 shirt yet. Last day to order your shirt / racerback tank or muscle tank is tomorrow! Are you on the list? Oh and sign up for the open!!!

Freedom WOD Classes

Warm Up: 5 Mins
15 MB Cleans
:30 Samson / Side
15 Prone PVC C2B
3 Inchworms
8 Strict Pull Ups / Ring Rows

Strength: 12 Mins
8 Minute “Pacing” EMOM:
Odd: 5 Cleans @65% – Perform 1 Rep Roughly Every 15 Seconds (No Tn’G)
Even: :30 C2B or Hardest Variation *aim for same # every round

Mobility: 8 Mins 
Athlete Choice Mobility

Metcon: 15 Mins
15 Min Partner AMRAP
Row (250 / 200 M or 225 M for mixed teams)
15 Box Jumps (24/20)
8 Bench Press (185/135 or ~70%)

Elite Competition Class

Rest Day

Performance Power Train

Thursday, Feb 7th, 2019
Preflight: 2 Board Bench, a whole mess of pushups and a KB clean and press shindig

JetFuel:
Bike 2mins
-then
3×8
Front Raise/Lateral raise/Rear delt raise
Pushups

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip 2 Board Bench Press
Max 5
-then
3×3 Max 5 Weight
-then
1xAMRAP @80%

GainCity:
Pushups
2xMax Reps
2x Max Reps Slingshot

Single Arm KB Row
4×8 Heavy

3×30 Each Bandy Curls, Bandy Pushdowns

Afterburner (optional):
OTM: 10 minutes:
10 KB Single Arm Hang Power Clean and Push Press (5 left, then 5 right)