Hooligans Help Us Welcome Our September Fundamentals Class As They Have Their First Class Today. There Are 25+ New Athletes Registered, If You See A New Face Make Them Feel Welcome!
Due To the Size Of the Fundamentals The 7:20pm CrossFit Class Has Been Cancelled.
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds:
10 Banded Pass Throughs
15 Pull Aparts
10/Side DB External Rotation (Click For Video)
10 Push Ups
10 Banded Rows
Strength: 20 mins
Week3: Functional Over reaching
Bench Press 85% + 10lbs of 1RM
10×3
Metcon: 16 Min Cap
3 Rounds
15 Ring Rows
15 Dips
800 M Run
