Great Job to everyone that competed in Project-up lift! You all are amazing!

Don’t forget Saturday the 24th is bring a friend day, this includes Free Yoga 9:00 – 10:00am and a partner wod from 10:00-11:00am.  12:00pm we kick off our in-house competition!

Freedom WOD Classes

Movement of the WEEK:

Planking
Accumulate 5 mins Every Monday, Wednesday, and Friday
Front / Side / Off Set Planking

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Warm Up:
Pizza Boy!

Strength:
“C2 Week”
10 Min EMOM
3 Over Head Squats 65% of 1RM (Scale to Front Sq)

Metcon:
15 Min AMRAP
2 Power Cleans  95/65
4 S-2-O 95/65
6 Front Squats 95/65

Elite Competition Class

1. Clean and Jerk
5×3 Squat Clean and Jerk at 80% – no TnG

2. Overhead Squat
1 set of 10 Overhead Squats

3. Front Squat
5×5 Front Squat at 80% across

4. Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds