We’re in the final push for the “Best Of NOCO” voting! Thank you for supporting us and getting us into the Final 5. Voting for the finals ends September 1st. If you haven’t voted for the finals, we would be very grateful for your support!

https://2024-best-of-noco–nocostyle.contest.vote/health-and-beauty/crossfit

Freedom WOD Classes

Warm Up: 8 Mins
2:00 LAX Glute Roll Or Stretch
20 Air Squats
10 Push Press
20 Alt. Lunges
10 Burpees

Strength: 12 Mins
8 Min EMOM
Back Squats
Option 1: 5-5-3-3-3-1-1-1
*Build to a “Daily Heavy”. This means go by feel
Option 2: 5 reps emom

Metcon: 18 Min Cap
“Exorcism”
3 Rounds For Time:
25 Wallballs 20/14
20 Alt. DB Goblet Lunges 50/35
10 Alternating DB Devil’s Press 50/35

Post WOD Leg Stretch
Coach Lead until end of class

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

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

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl