Freedom WOD Classes
Every year we gladly accept this challenging workout in honor of so many people lost 24 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There will be no strength in today’s workout as we want everyone to finish this workout. Thank you to all of our members and their families whom have served as a first responder and/or military.
Warm-Up: 10 mins
10 Minutes to set up, test movements/weights and get mobile
Metcon: 40 Min Cap Scale as needed to finish
9-11 Tribute Workout
2001m Run (1.25 miles)
11 Box Jumps 30/24
11 Thursters 125/85
11 Burpee Chest to Bar Pull Ups
11 Power Cleans 170/120
11 Handstand Push Ups
11 Kettlebell Swings 70/53
11 V-ups
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 M Run (1.25 miles)
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up: 5 min
Row 15 Cal
1 Min Jumping Jack
1 Min Walking Samson
Bike 12 Cal
Core Development: 8 min
2 Rounds
45 Sec Hollow Hold
15 Sec Rest
45 Sec Bicycle Crunch
15 Sec Rest
45 Sec Plank Hold
15 Sec Rest
45 Sec Mountain Climbers
Metcon: 12 min
12 Min AMRAP
15 Sit Ups
10 Cal Row
15 Alternating KB Swings
