Welcome Back CSU Students

School is back in session. Which means the gym is going to get busier, Please make sure you are signing up for classes in advance!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 m Run, Row 250 m, Bike .3
10 Power Snatch
8 Air Squats

Strength: 20
3 Position Snatch (Squat Snatch  + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 70, 75 & 80%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

8 Mins
Tempo Back Squat 3-0-1-0
3×5 at 75%
60 sec rest between sets

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 20 mins
Every 4 Mins For 20 Mins
10 Hang Power Cleans 115/75
15 Box Jump Overs 24/20

Complete work as fast as you can and rest remainder of 4 min interval. Goal should be to finish in 2 min or less and maintain consistent efforts without seeing too much drop off from first to last effort.