19.4 will be released tonight at 6:00 p.m. Join us in the Lobby to watch the announcement!

Freedom WOD Classes

Warm Up: 6 Mins
3 Rounds – :30 each
Alternating Lunges
Push ups
Flutter Kicks
Thruster

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

Mobility: 10 Mins
Athlete Choice

Metcon: 12 Mins
Pick 1
Option 1:
4 Rounds For Time:
25 Wallballs (20/14)
25 Sit Ups

or

40-30-20-10
Wallballs (20/14)
Sit Ups

Elite Competition Class 

Active Recovery Day

Performance Power Train

Thursday, March 14th, 2019
Pre-Flight: Push Press and shoulder press. Then a radical pump followed by a nasty burn.

Jet Fuel:
Partners, 5 min running clock:
1 assault bike 3 cals
1 handstand hold
Switch back n forth.

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench vs Bands
Max 1
-then
Slingshot Max reps at 1 weight (Still vs bands)
*Compare to max 2 February 21st
-then
1xAMRAP @80%

GainCity:
3xSuperset:
5 Weighted Pullups
Max Reps Dips
-then
3xSuperset
21’s DB Skull Crusher
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)
MC Hammer Curls
xJacked

Afterburner:
Death by Cal Bike and Pushups
OTM:
5 Cal Bike
5 Pushups
*Add 5 reps to both exercises every minute*