Today we honor and remember the lives lost and the heroic acts on 9/11/2001 and the aftermath. In divisive times, we should take days like today to come together. We felt like today was the right time for a partner workout. Work together, lean on each other, communicate.  We want you to push yourself, but first and foremost protect your body and make the right adjustments.

Freedom WOD Classes

Warm Up: 6 Mins
15 / Side Front & Lateral Kicks
10 Inchworms
3 Coach Lead Bear Complexes
3 Bear Complexes w/o coach lead

Metcon:
“9/11 Partner Tribute WOD”
For Time:
Buy In: 2001 M Row
Then 4 Rounds:
9 Rope Climbs *modified rope climbs laying on the ground OR 30 Pull Ups
11 Bear Complexes 135/95 – modify weight as needed
Cash Out: 2997 M Row
*Athletes can alternate as desired throughout the workout. Cap for this workout is 2 mins before end of class. Coaches get started as quick as possible.

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: 8 Mins
5:00 Shoulder Stretch
2 x 10 Push Press @ 50-60%

Technique: 15 Mins 
5:00 Footwork Practice
3 x 8 Jerk Balance – Light Weight
3 x 8 Pressing Split Jerk – Light Weight

Strength: 20 Mins
5-3-3-2-2 Split Jerk
*Build to 70-80%
3 Sets of:
:20-:30 Hold in split jerk @ 60-70%

CSU Hockey

Warm Up: 5 Mins
50 Plate Jumps
Then 2 Rounds
10 Lunges
10 KB Sumo DL
10 Russian KB Swings

Core Development: 10 mins
3 Rounds (6 mins)
20 Reverse Crunch
20 Hollow CrossBody Mountain Climbers
20 Straight Leg Hip Lift
20 Starfish Crunch / Bicycle Crunch
20 Sec Rest

Then

ME Hollow Hold or Rocks

Strength: 15 Mins
Unilateral Isometric Body Balancing
2 Super Sets
15 Sumo DL 3/4
10 Bulgarian RDL
10 Bulgarian Ballerina

Metcon: 12 Min Cap
12 Min AMRAP
5 KB Sumo Deadlifts
10 Single Arm Alt KB Swings
15 KB Lunges
20 Lateral Bar Jumps