Check it out! Decibullz will be in-house from 4:00-7:00pm. They manufacture thermo fit, custom earphones and earplugs. The moldable material provides the perfect fit for every ear. They are going to introduce CFDNR athletes to their products and possibly mold their customizable earphones for people on site. Oh and did I mention you can get them in ORANGE!

Freedom WOD Class

Warm Up:
3 Rounds
High Knees
Butt Kicks
10 Hollow Body Kipping Swings
5 Single Leg Broad Jump Squats

Mobility: 8 Mins
2 Min per side lax ball T-spin roll
2 mins per side Roll out Lats barbell/foam roller/lax ball

Strength: 10 Mins
Re-Test Max Effort Day!
T-2-B

Metcon: 20 Min
Tabata 20/10
Sit Ups
1 Min Rest
Box Jumps
1 Min Rest
Flutter Kicks
1 Min Rest
Row for Cal

Spend 8 rounds (4 min) at the given station. Then 1 min rest before rotating to the next.

Post Score on white board.

Elite Competition Class

1. Erg Bike Conditioning
3 x 27/20 Calories (Resting 1:00 Between)
4 x 21/16 Calories (Resting :45 Between)
5 x 15/12 Calories (Resting :30 Between)

2. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.

3. Conditioning
Wearing a 20/14 Weight Vest:
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/50)
400 Meter Run

4. Odd-Object Conditioning
3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:
1st 50 Meters – Left Arm Overhead, Right Arm Hang
2nd 50 Meters – Right Arm Overhead, Left Arm Hang
3rd 50 Meters – Both Front Rack
4th 50 Meters – Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention
on each set being unbroken. Free to build between sets.

5. Sled Push
Build to a Heavy 100 Meter Unbroken Sled Push

Performance Power Training

Tuesday, June 26th, 2018
Jet Fuel: 
Row 500
Partners:
50 unbroken Wallballs (total)
*Partners may switch wallballs back n forth at anytime, but the ball may not hit the ground, and it may not be handed off. It must be tossed to the wall and caught by their partner. 5 Burpee penalty each time the ball drops
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Front Squat
Max 1
-then
1xAMRAP @80%
*Compare to May 29th

GainCity:
Goblet Reverse Lunge https://youtu.be/aWStzimpKZs
3×8 Each (alternate)
DB Russian Twists https://youtu.be/OYN6TpZOORw
5×30 seconds

Afterburner:
5 Rounds https://youtu.be/H5jD1Be7mfg
5 Single Arm KB Cleans (squat) Ahap
5 Single Arm KB DL
*Switch arms every round
**This is unilateral stability again. Push the pace, but do not go too fast and lose tension, or rotate the spine or hips. Focus on straight upright posture and position.