Happy St. Patty’s Day!

Coach Ana has returned home, and we are so excited to welcome her back! Many of you have kindly asked about celebrating Ana and Kyle as they prepare for the arrival of their baby. A baby shower is planned, though the guest list is limited due to space capacity.
We truly appreciate the outpouring of love and support from you all. We sincerely apologize that we could not invite everyone. If you would like to share your congratulations and/or gift the parents to be with something they will need, you are more than welcome to extend your well wishes to Ana and/or Kyle when you see them at the gym, or to leave a gift at the front desk.

Freedom WOD Classes

Warm Up 12 Mins
20 Banded or PVC Pass Throughs or Windmills
Walking Samson Stretch (down/back)
5 Spealler Rolls
Single Leg Alt Squat Jumps (down/back)

Then 2 Rounds:

100 M Run
8 Muscle Snatch
8 Power Snatch
8 Squat Snatch
100 M Run

Strength:
Take 15 mins to work up to your working weight for the Metcon. Focus on bar path.

Metcon: 18 Min Cap 
“Leapin’ Leprechaun”
4 Rounds
10 Snatch 135/115 Scale 115/75 – 95/65
10 Box Jumps 40″/30″
100 M Run

No thats not a typo. RX box jumps are tall, if the RX hight is not in your wheel house you should pick a hight that is higher than what you normally jump on.

Functional Bodybuilding Class

A WEEK: Heavy week
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour:

Warm Up – 6 Mins
2 Rounds of :30 sec each:
Hollow Hold
Easy Row
Walking Samson Stretch
RDL
Moderate Row

Hip Development – 6 Mins
4 Rounds:
30sec Bench Flutter Kicks
30sec Alt. Russian Step Ups
30 sec Single Leg Hip Thrust video add weight to your lap if needed

Metcon – 15 Mins
4 x 3min AMRAP
9 KB Sumo Deadlift
12 Lunges (total)
9 Sit Ups
*1min Rest b/n Rounds*