We would love to introduce you to the newest CFDNR Coach, Emma Cantrill! She will be shadowing a few of the coaches over the next couple of weeks and will be taking over her own classes soon!

Freedom WOD Classes

Warm Up: 10 Mins
500 M Row
Then
5 Clean Lift Off
5 Clean Power Pulls
5 Clean High Pulls
5 Squat Clean
5 Front Squats

Strength: 20 Mins
Squat Cleans
1RM

Metcon: 14 Min Cap
Complete 150 Calories for time:

Minute 1:
Row – Max Calories

Minute 2:
Power Clean – 3 Reps
Ring Dips – 8 Handstand Push Ups

*You have one minute to achieve max calories Row,  then one minute to complete 3 Power Cleans and 8 HSPU. Continue alternating minutes until 150 calories have been achieved.
**For Power Clean, use 70% of 1 RM.

Functional Bodybuilding Class

Wednesday: Legs
1) 4×25
Back Squats

2) 4×12-15
Single Leg Ext

3)  4×12-15
Single Leg Curls

4)  4×12-15
Single Leg: Leg Press

5) 4×12-15
Smith Machine Hack Squats

6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)

7) 4×25
Standing Calf Raises

8) 4×25
Seated Calf Raises

 

 

3) Conditioning 

Complete 150 Calories for time:

 

Minute 1:

Air Dyne/Row – Max Calories

 

Minute 2:

Power Clean – 3 Reps

Ring Dips – 8 Reps

 

*You have one minute to achieve max calories on the air dyne,  then one minute to complete 3 Power Cleans and 8 Ring Rows. Continue alternating minutes until 150 calories have been achieved.

**For Power Clean, use 80% of 1 RM.

Olympic Lifting

Strength: 20 Mins
3 x 5 Power Snatch 50-60% Technique
Then:
Every 2:00 x 5 Rounds:
Complete 1 complex of: 1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Drills: 20 Mins
3 x 8 Pressing Snatch Balance
3 x 8 Hang Power Snatch – Tempo to hip pock and explode
3 x 8 Hang Squat Snatch – Same Tempo