Congrats to all of our athletes that made it to the next level aka, The Online Individual Quarterfinal and Age-Group Quarterfinal!

Individual: Competition starts Thursday March 24th
Annie Campain: Women’s Open – Rank 873 – cut off 6,429
Kirsten Martin: Women’s Open – Rank 1,579 – cut off 6,429
Emily Fleeks: Women’s Open – Rank 4,278 – cut off 6,429

Age-Group Invites go out April 11th
Shivaun Mcartor: Women’s 45-49 – Rank 207 – cut off 946
Andi Rose: Women’s 40-44 – Rank 1,095 – cut off 1,617
Nathan Trujillo: Men’s 35-39 – Rank 2,752 – cut off 3,074

Freedom WOD Classes

Warm Up: 12 Mins
3 Min Casual Row
Then 2 Rounds
8 Single Leg Broad Jump
8 Inchworms no push up
8 Push Press
8 Deadlifts
Then
2 Mins /side Couch Stretch

Mobility: 
Mobility Between Strength Sets

Strength: 15 Mins 
Deadlift 3 sets
2 Rep @ 85-90% of 1RM from week 1

Metcon: 10 Min
5 Min AMRAP
5 Shoulder to OverHead 95/65
10 Deadlift 95/65
15 Box jumps 24/20

Rest 2 Mins

3 Min AMRAP
5 Shoulder to OverHead 95/65
10 Deadlift 95/65
15 Box jumps 24/20