Happy 22nd BDay Rachael Ray!

We love you and are so proud of all the hard work you put in at the gym! Have an amazing day. 

Freedom WOD Classes

Warm Up:5 Mins
Plate Warm Up

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

Metcon : 16 mins
“Rachael Ray” 5/16/97 = 22
400 M Run
22 Floor Press 97/67
22 Back Squats 97/67
22 Burpees

400 M Run
16 Floor Press
16 Back Squats
16 Burpees

400 M Run
5 Floor Press
5 Back Squats
5 Burpees

Elite Competition Class

Active Recovery Day

Performance Power Training

Thursday, May 16th, 2019
Jet Fuel: 
3x
Iron Cross Walk https://youtu.be/-llmfpVZxws
20 seconds Deadbugs variations https://youtu.be/PEb49eN5uDU
10 Pushups
-then
Mash

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 1
-then
5×2 @90%

GainCity: 
-BB Drag Rows
4×15
-DB Bench Press
4×20
-Alternating DB Curls
4×20 (each)
-Single Arm DB Kickbacks
4×20 (each)
-Band Pull aparts
200

Afterburner: (optional)
7min Max Rounds
10 Double Unders
10 Single Arm Hang Clean and Press (5 each)
10 Pullups (kip oK)