New Program Alert!

We are officially entering our CrossFit Open Prep. We will also be gearing up for our In-house Olympic Lifting Meet on Feb 8th!

Freedom WOD Classes

Warm Up: 5 mins
2 rounds Unloaded barbell or PVC
6 Snatch complex  (snatch DL + Hang Power Snatch + OHS + Snatch Balance)
100 m Run

Strength: 20 mins
4 Mins
To warm up to starting weight

6 Mins
COACH LED STRENGTH
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 50, 55 & 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
COACH LED STRENGTH
Back Squat (this is ran as a group with the coaching leading the count mobility between sets)
3×5 at 50% With a 5 sec pause in the bottom position of each rep

Metcon:  14 Min CAP
150 Double Unders
Then
4 Rounds
20 DB Snatch 50/35
20 Alternating Goblet DB Lunge 50/35
Then
150 Double Unders

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set

Dive Team

Warm Up
3 Rounds
5 Inchworms
10/side Single Leg Pogo Jumps
KB Swings

Strength:
4 Rounds
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Straight Leg Hip Lift
20 Sec Rest

Metcon: 16 Mins
4 Rounds
3 Min AMRAP
12 Kb Swings
9 Sit Ups
6 Burpees

1 Min Rest

Crew Team

Warm Up:
5 Min AMRAP
10 Air Squats
10 Pogo Jumps
10 KB Swings
10 Jump Rope

Strength: 15 Mins
3 Rounds
Tabata 40/20
Lateral Skip lunge
Squat Jumps
Forward/Backward Lunge

Metcon:  15 Mins
150 Double Unders
Then
4 Rounds
20 DB Snatch 50/35
20 Alternating Goblet DB Lunge 50/35
Then
150 Double Unders