We have decided to cancel this years Barbells and Badges competitions (in-house comp). We do plan to bring it back next year to its fullest. Thanks to those that did register, you will receive a refund with in the next few days.

Freedom WOD Classes

Warm Up: 5 Mins
200 M Run
10 Strict Press In Split Stance video
10 Thrusters
10 Split Jerk Balance video
10 Dips or Push Ups

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

Metcon: 15 Min Cap
5 Rounds For Time:
9 Thrusters 155/110 Scaled 135/95 or 115/75
9 Dips (Stay Strict as long as possible)
200 M Run

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1)Century Set
100 Cable Bicep Curls (rest/pause)

2)Century Set
100 Cable Tricep Curls (rest/pause)

3) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

4) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

5)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

6) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

7) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

8) 3xME
Incline Bench Preacher EZ bar Curl