We need everyone to fill out a new waiver before class. Even if you filled one out yesterday, we still need you to fill out a new waiver today, as we have update the waivers per our new insurance policy. Thanks you in advance!

Freedom WOD Classes

Warm Up: 5 Mins
20 Banded Pull Aparts
10 Hang Power Cleans
10 Strict Press
10 Push Press
10 Jerks
20 Banded Pass Throughs

Strength: 20 Mins
Jerk
10 Mins to warm up to 80% + 5lbs
Then
Every 2 Min x 10 Mins
1 Jerk Drive +1 Jerk @ 80% + 5lbs

Metcon: 16 Min Cap
16 Min AMRAP
200 M Run
4 Hang Power Cleans 165/115
4 Squat Cleans 165/115
8 Strict HSPU 

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