Introducing CFDNR’s newest Coach, Zach Thompson! Welcome to the coaching team sir we are excited to finally have you as a coach!

Freedom WOD Classes

Warm Up: 5 Mins
12/9 Cal Bike
Then
10 Clean DL
10 Hang High Pulls
10 Hang Power Clean
10 Thrusters

Strength: 20 Mins
Squat Cleans
10 Mins to warm up to 90% + 5lbs
Then
Every 2 Min x 10 Mins
1 reps @ 90% + 5lbs

Metcon: 18 Min Cap

Teams of 3

30/20 Cal. Assault Bike (each)

150 Wall Balls 20/14 

30 Power Cleans 225/155 Scaled 155/115 or 135/95 or 115/75

150 Wall Balls 20/14

30/20 Cal. Assault Bike (each)

Note: if you need a different weight than your partners, set up an extra bar. 

Partner 1 starts on the bike, once he or she completes the Bike Cals they start chipping away at 150 Wall Balls. When Partner 2 and 3 finish the Bike Cals they may advance to wall balls and assist Partner 1. At this point only one person can work at a time alternated as needed. Once WB are complete then all 3 athletes work on 30 PC. After completion of the PC its just reverse order back to WB and then Cal. AB.

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

Olympic Lifting

Shoulder Warm Up: 10 Mins
5 Min Banded T’s / I’s / Y’s
2:00 per side LAX Roll Rotator Cuff

Split Jerk Drills: 15 Mins
3 x 10 Elevated Split Strict Press – Video
3 x 10 Earthquake Strict Press – Video
3 x 5 Split Jerk From Rig – 50-60%

10 Min EMOM:
1 Power Clean + 1 Split Jerk – Build to about 80%