Congratulations to Jay and Becky Tolpa! They just got married 23 years ago!

Happy 23rd anniversary!

Freedom WOD Classes

Warm Up: 10 Mins
10 Box Step Ups
5 Clean DL
5 Hang High Pulls
5 Hang Power Clean
5 Front Squats
10 Box Jumps

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

Metcon: 16 Min Cap
7 Rounds:
11 Box Jumps 30/24 Scaled 24/20
14 Alt DB Snatch 70/53 Scaled 53/35

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Shoulder Warm Up: 11 Mins
5:00 Hip Stretch
2:00 per side LAX Roll Glutes
10 Sotts Press – Barbell

Cycling / Technique: 15 Mins
3 x Superset: Every 5:00 x 3 Rounds – start around 50%
5 Hang Squat Snatch
5 Snatch Lift Offs
5 Squat Snatch

Strength: 12 Mins
3 x 3 Squat Snatch – Heavy Singles ~ 80%