If you get a chance, say hello to this months Fundamentals crew. They graduate fundamentals on Friday and then will be joining you all in the regular CrossFit classes!

Freedom WOD Classes

Warm Up:5 Mins
5 Min Circuit
30 Sec Plank Hold
1 Power Clean
1 Low Hang Power Clean
1 High Hang Power Clean
200 M Row, Run, Bike or Ski Erg

Strength: 15 Mins
Loading Week
Cleans
5×3 @ 80-85%

Metcon : 25 min cap
30 Rounds
1 HSPU
2 Hang Power Cleans 135/95
3 Burpees

Elite Competition Class

Active Recovery Day

Performance Power Training

Thursday, April 18th, 2019
Jet Fuel: Bike 2mins
3x
5 Pushups
5 (each side)Plank KB pass through/drags https://youtu.be/Eker_fO0bck
5 kb push press each arm

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
5×5
-then
2xMax Reps Push Press @5 rep weight

GainCity: 
Incline DB Bench
5×12
Supine BB Row Complex https://youtu.be/QB1VFrDdYOU
3xTo failure
Tabata alternating (4mins)
Plate Curls/Bus Driver’s
DB Supinated Rows https://youtu.be/madfhQGE_vE
5×20

Afterburner: (optional)
7mins: Max Rounds
10 Pullups
10 Cal bike
20 Mountain Climbers