Remember the CF Open registration is live! Sign up and enjoy the revamped Friday Night Lights!

Nutrition Challenge tomorrow from 10:00-12:00 and open gym has been rescheduled for 9:00-10:00 a.m

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
10 Power Snatch
5 Pressing Snatch Balance
10 Bent Over Reverse DB Flies
8 Burpee Broad Jumps

Strength: 14 Mins 
Clean & Jerk Cycling
Min1: 8 @55% Tn’G (only this set)
Min3: 6 @65%
Min5: 6 @75%
Min7: 4 @80%
Min9: 10 @55%
*Finish all sets in 60 seconds or less

Mobility: 8 Mins
2 Min / Side LAX Posterior Shoulder
2 Min / Side Banded Shoulder Stretches

Metcon: 14 Min Cap
3 Rounds / Athlete Versus Workout:
Athlete 1: 500/400 M Row
Athlete 2: Max Effort Shoulder to OH (115/75)
*Rotate when athlete 1 finishes row. Keep a total count of OH presses

Elite Competition Class

“Wet Floor” 
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups

Squat Clean Complex (Compare to 12-26-18)
On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean

Body Armor
A. 3×8: Alternating DB Snatch
B. 3×8: Romanian Deadlift
C. 1 Round:
3 Sets: :30 Seconds On, :30 Seconds Off – GHD Sit-Ups
2 Sets: :30 Seconds On, :30 Seconds Off – Hip Extensions
1 Set: 1:00 On – GHD Sit-ups

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean Pull + Clean + Jerk

*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%

C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep

*Sets 1-3 = @ 85-90% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90-95% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Barbell Overhead Walking Lunges x 8 reps each leg
Rest 90 seconds

Build as heavy as you can go with strict form.

Performance Power Train

Friday, February 1st, 2019
Preflight:Speedy squats, tempo deads, and waaaaay to much assault bike

JetFuel:
3x
10 cal bike
10 stepups
10 air squats
-mash

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Squats:
8×4 @55%

Tempo Deadlift
7×2 @65%
*3 seconds up, 3 seconds down

GainCity:
BB Drag Row
4×10

BB Split Squats
3×10 each
*bb between legs on the ground

Afterburner (optional):
20-18-16-14-12-10-8
db stepups
10 Cal Bike after every set. Finish with Bike.
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SABADO GIGANTE:
20 Mins Max Rounds:
100m SandBag Carry
10 Sandbag Squats
5 Sandbag over shoulder
5 Pullups (strict)