Murph is this Saturday! Please register for the 9:00 a.m heat on Mindbody to give us a head count. If you can’t make that time, you are welcome to do it during open gym another day.

Freedom WOD Classes

Warm Up 12 Mins
5:00 Easy Row / Bike
2 Rounds
10 Scap Pull Ups
10 Lat Leg Swings
10 Bird Dogs
10 Down Dog / Up Dog Transition

Metcon: 27 Mins
“What’s for Dinner?”
7 Min AMRAP
200 M Run
10 Strict Pull Ups
Rest 3:00, then:
7 Min AMRAP
200 M Run
15 Push Ups
Rest 3:00, then:
7 Min AMRAP
200 M Run
25 Air Squats

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set