We hope your kiddos are ready for our KidFit camp starting Monday 6/5! If you still want to register your little ones let us know or checkout the mindbody online store to get them registered
Freedom WOD Classes
Warm Up: 7 Mins
400 M Run
1:00 Plank
16 Alt. DB Snatch – warm up weight
16 Alternating Lunges
Core/Intervals: 12 Mins
4 Rounds:
200 M Run
25 Sit Ups
1:00 Rest
Mobility: 6 Mins
Athlete Choice
Metcon: 14 Mins
3 Rounds on a 14:00 Clock
1:00 AMRAP: Back Squats 135/95 – From Rack
:30 Rest
1:00 AMRAP: Left Arm DB Complex: 1 Devils Press + 1 Push Press + 2 alt. lunges (OH or rack)
:30 Rest
1:00 AMRAP:
Right Arm DB Complex: 1 Devils Press + 1 Push Press + 2 alt. lunges
:30 Rest
Functional Bodybuilding Class
Super Hero Shoulders
4×25
Alternating Seated DB Shoulder Press
Giant Set
2×20
Partial Cable/Banded Rear Delt Fly (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly (bottom/beginning rom)
Bent Over DB Rear Fly
Giant Set
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)
Giant Set
2×20
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)