Hannah Tracy President of the CSU Crew Team is signed up for the CF Opens. Are you?

There is a get well card at the front desk that we would like everyone to sign. This card is for Sarah Pitcher, one of our KidFit athlete. So please sign it and wish her the best, as she just had surgery.

Freedom WOD Classes

Warm Up:

Strength:
EMOM for 10 mins
Even min
8 Ring Dips
12 Ring Dips
Odd min
8 C-2-B Pull Ups
12 C-2-B Pull Ups

Metcon:
Tabata 40 on/20 off, 4 rounds at each station before rotation to the next station
Hang Power Snatch 75/55
Sit Ups
KB Swings 53/35
Toe-2-Bar

Elite Competition Class

1. Barbell Condiitoning
ARMAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS in the remaining time

2. Strength
10×3 Thruster

3. Gymnastics Conditioning
30 Kipping HSPU for time
rest 3 minutes
20 Kipping HSPU for time
rest 2 minutes
10 Kipping HSPU for time

4. Conditioning
Teams of 2 Complete (split the reps up anyhow)
50 Calorie Bike
50 Calorie Row
40 Calorie Bike
40 Calorie Row
30 Calorie Bike
30 Calorie Row
20 Calorie Bike
20 Calorie Row
10 Calorie Bike
10 Calorie Row