The final open workout of 2025 is here!
Heats are posted on Mindbody.
We ask that everyone who can show up for the first heat does for judge assistance! BYOB and we’ve got the food taken care of. You better be locked in for some karaoke!

Freedom WOD Classes

Metcon: 20 Min Cap
“25.3 OPEN”
For Time:
5 Wall Walks
50 Cal Row
5 Wall Walks
25 Deadlifts 225/155 sc. (135/85)
5 Wall Walks
25 Cleans 135/95 sc. (95/65)
5 Wall Walks
25 Snatches 95/65 sc. (65/45)
5 Wall Walks
50 Cal Row

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs

Dive Team

Warm Up 10 Mins
10 Min Hip Opener Flow – Video
*Coaches can follow along to the video or come up with similar flow

WOD Breakdown and practice movements 10-15 mins

Metcon: 20 Min Cap
“25.3 OPEN” ISH
For Time:
5 Wall Walks or 60 Sec Hand Stand Hold
50 Cal Row
5 Wall Walks or 60 Sec Hand Stand Hold
25 Deadlifts (FORM OVER LOAD)
5 Wall Walks or 60 Sec Hand Stand Hold
25 Med Ball Cleans
5 Wall Walks or 60 Sec Hand Stand Hold
25 Alt DB Snatch
5 Wall Walks or 60 Sec Hand Stand Hold
50 Cal Row