Standing Desk Nation will be setting up a booth on March 4th for our Saturday night lights 17.2 Open wod. They are also providing 3 copies of “Deskbound” by Kelly Starrett to raffle off. To be part of the raffle you must sign up for the 2017 CF Open.

Freedom WOD Classes

Warm Up:
3 Rounds
4 KB Turkish Get up
6 Russian KB Swing
7 Hollow Body Kipping Swings

Movement of the Week:
90 Seconds Per Leg
Calf Smash

Strength:
5 Min EMOM
Burpees
10 Beginners/Intermediate
15 Intermediate/Advanced

5 Min EMOM
Hand Stand Push Ups
7 Beginners/Intermediate
11 Intermediate/Advanced

Metcon:
12 Min AMRAP
5 Hand Stand Push Ups
10 Toe-2-Bar
15 KB Swings 53/35

Elite Competition Class

1. Conditioning
7RFT:
9 CJ (135/95#)
15 T2B
21 Calorie Row
Rest 2:00 between rounds