Congratulations to our March Fundamentals graduates! If you see a new face say “Whats up?”!

Freedom WOD Classes

Warm Up: 8 mins
3 Round Tabata :20/:10
Mountain Climbers
KB RDL
Hollow Hold / Rocks
Then: 30/24 Cal Row / Bike / Ski

Strength: 15 Mins
Bike / Row / Ski Intervals
8 Round Tabata :20/:10
3:00 Rest
Then 2 Rounds:
:45 / Side Single Arm KB Front Rack Walk
12-18 / Side Plank Hip Lifts
10 / Side KB/DB Plank Pull Throughs

Metcon: 15 Min Cap
5 Rounds For Time:
15/12 Cal Row or Bike
9 T2B
7 / Side KB (or DB) Snatch 53/35 – not alternating

Olympic Weightlifting Class

Warm Up: 8 Mins
5 Mins Hip and T-Spine Mobility
10 Snatch Pull
10 Snatch High Pull
10 Power Snatch
10 Overhead Squat

Strength:
3-Position Snatch (floor, below knee, above knee):
4 Complexes @ 60%
4 Complexes @ 65%
4 Complexes @ 70%

Snatch Pull:
3×2 @ 90%
3×2 @ 95%

Push Press:
5×5 @ 70%