A little hint of where our next CFDNR outing is going to be! Stay tuned for a date!

Freedom WOD Classes

Warm Up: 8 Mins
3 Bear Complexes Coach Lead
Then 2 Rounds:
5 Power Cleans
5 Front Squats w/ 2 sec pause
5 Thrusters

Athletes will then have 30 minutes to complete the workout. This includes mobility and warm up time as you practice technique before your first set.

Metcon: 30 Min Cap
“Bear”
5 Rounds For Load:
Complete 7 Unbroken Sets of this Barbell complex:
1 Cluster (squat clean + thruster)
1 Back Squat
1 Back Rack Push Press
OR
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round.

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Strength: 25 Mins
Squat Clean
5 x 3 – Singles. Not Touch n’ Go
*Build to 3 RM

Complex: 10 Mins
2 Sets x 3 Complexes
1 Complex = 1 Clean DL + 1 Hang Power Clean + 1 Front Squat + 1 Squat Clean
*Perform the complex 3 times before taking your hands off the bar. Rest 2:00 and repeat