For the month of May we will be offering Open Gym at 6:30 a.m M,W,F. This class is purely Open Gym, if you want to participate in the regular programming class you are welcome to but there will not be a coach organizing. However, there will be a coach on staff to help with individual needs. If the class is popular we will continue it, but if not then we will cancel it after May so show up if you like the time!

Freedom WOD Classes

Warm Up:
Pizza Delivery

Mobility for 15 Mins:
Headstand / Handstand Progressions into walking if ready

Strength:
3 Supersets
8-12 Strict Press
8-12 Dips

Metcon:
12 Min EMOM – Groups of 3
Min 1: 7 Bench Press (185/135 pick attainable weight)
Min 2: 9 Thrusters (95/65)
Min 3: 11 Box Jumps (24/20)

Elite Competition Class

1. Barbell Conditioning
EMOMx 9:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)

2. Conditioning
1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)

3. Stamina Conditioning
EMOMx10
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch (50/35)