Starting Saturday 7/19 We Will Be Hosting Saturday Partner Workouts at 10:00am!
Saturdays will also be a great day to bring a friend! Cause what better way to hang out with your bestie than to bring them to a Free CrossFit Workout!
Freedom WOD Classes
Warm Up: 10 Mins
400m Run
2 RD
N/S Monster Band Walks
10 Glut Bridges
10 Air Squats
Then
1 Min /Side Front Rack Opener video
Week 7: Functional Overload
Strength: 15-20 Mins
Back Squat using 90% + 10Lbs of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you
do the max reps you can manage with that weight,
with the goal of setting a rep record in each workout.
Metcon: 15 Min Cap
“BoomShakaLaka”
For Time
400m Run
15 Front Squats 95/65 or 50%
20 DB Goblet Walking Lungs 50/35
400m Run
20 DB Goblet Walking Lungs
15 Front Squats
400m Run
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up 5 Mins
Row 100M
10 Crunches
10 Bicycle Crunches
10 Reverse Crunches
Row 100M
Strength: 9 mins
Tabata 30/30 or 45/15 (let the class decide)
3 sets
Hollow Hold
Penguins / Heal Taps
Anchor Point T-2-B
Metcon: 15 Min Cap
For Time
50 Sit Ups or Crunches
750 meter Row
50 Sit Ups or Crunches
Note: Use DB to anchor the feet if needed
