The Gym Is Closed Tomorrow For Our CFDNR Water World Event!
We will meet at Water World at open!

Freedom WOD Classes

Warm Up: 5 Mins
12/9 Cal Row
10 Strict Press
10 Push Press
10 Jerks
20 Double Or Attempts

Strength: 15 Mins
Jerk
10 min EMOM x 3 reps @ 70%

Metcon: 25 Min Cap
For Time
150 Double Unders or Single Unders
50 Sit Ups
25 Strict Handstand Push Ups
120 Double Unders
40 Sit Ups
20 Strict Handstand Push Ups
90 Double Unders
30 Sit Ups
15 Strict Handstand Push Ups
60 Double Unders
20 Sit Ups
10 Strict Handstand Push Ups
30 Double Unders
10 Sit Ups
5 Strict Handstand Push Ups

Every 3 Minutes Starting at 0:00:
15/12 Calorie Row, Bike or Ski

Starting on minute zero 15/12 calorie Row, bike or ski every 3 minutes for the duration of the workout.

Functional Bodybuilding Class

Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers.

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs