We have 10 available spots for Veterans to receive a free membership sponsored by Vets4Life! Vets4Life is making a real impact for our Vets in Northern Colorado and we’re proud to be allied with them! Regroup. Rebuild. Recover. #veteran #honoringallveterans #crossfit #thankyouforyourservice

Freedom WOD Classes

Warm Up: 6 Mins
200 M Row or .3 bike
10 Muscle Cleans
10 Front Squats
10 Squat Cleans
10 Jerks
200 M Row or .3 bike

Strength: 12 Mins
Clean and Jerks
10 Min EMOM
Min: 0-3 = Power Cleans + 1 Squat Clean + 1 Jerk (Push or Split)
Min: 4-7 = 1 Power Clean + 1 Squat Clean + 1 Jerk
Min 8-10 = 1 Squat Clean + 1 Jerk
Work up to 85-90%

Home WOD: 16 Min Cap
15 Min EMOM
Min 1: 6 Power Cleans
Min 2: 8 Box Jumps
Min 3: 300 M Run
Min 4:  Rest

Metcon: 16 Min Cap
15 Min EMOM
Min 1: 6 Power Cleans 155/105 or 65%
Min 2: 8 Box Jumps 30/24
Min 3: 18/14 Cal Row or Bike
Min 4:  Rest

Elite Competition Class

Power Snatch
On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1 Minute
On the Minute x 3:
3 Touch and Go Power Snatches
Rest 1 Minute
On the Minute x 3:
1 Power Snatch

“Hot Flash”
5 Rounds For Time:
12 Deficit Kipping Handstand Push-ups (4.5″/3″)
9 Power Snatches (115/85)
6 Ring Muscle-ups

Midline Conditioning
Not For Time:
50/35 Calorie Row
20 Strict Toes to Bar
50/35 Calorie Row
35 GHD Sit-ups
50/35 Calorie Row
50 AbMat Sit-ups

Brother Bros Barbell Club

Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 7 reps @ 88-92% of your 7-RM Back Squat weight

*Start at 88% for your first set and go up if you’re confident you can make all sets at 92%.

*If you don’t know your 7-RM Back Squat, establish that today instead of doing these sets.

D.
Three sets of:
Bench Press x 6 reps
L-Sit x 15-25 seconds
Bicep Curls x 10 reps
Rest 1:30

Build in weight as you go for the Bench Press.

Performance Power Training