It’s that time again! We’ll be kicking off the nutrition challenge right in time to clean things up for the CrossFit Open!

Saturday, 9/28 we will begin with Inbody scans at 9:00 a.m. Coach Ana will then lead the Nutrition Challenge Seminar from 10:00 – 11:00 a.m to go over the various challenges.
Cost $50 for 6 week challenge with body scans included

Like in previous challenges we will have three categories for participants to compete in with female / male winners in each:
1. Nutrition Challenge Points
2. Body Scan Improvements (before and after)
3. Performance Improvement (before and after)

The 6 week challenge will officially begin Monday, September 30th and conclude with our post challenge scans on 11/9.

Have friends that are interested in getting their fitness and nutrition in check? Bring them along! Our athletes know what an amazing community we have, so why not have your friends join in and give them those good vibes as well?

Freedom WOD Classes

Warm Up: 5 mins
Row 200 or bike .3 mile
2 Rounds
10 Strict Knee raises
30 Second Hand Stand Hold
10 Banded Good Mornings
Row 200 or bike .3 mile

Strength:
DeadLift 10 min
6 Rep Max touch and go (no more than 3 attempts)
Then:
5 min EMOM
5-8 Strict Handstand Push Ups 10 min

Metcon: 20 mins
4 Rounds on the 90 secs
0:00-1:30: 15/12 Cal Bike/Ski Erg/Row
1:30-3:00 12 Deadlifts 225/155
3:00-4:30 12 T-2-B

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, September 26th, ME UPPER:

Jet Fuel:
“Cherry Pie” Bike warmup. Play cherry pie by Warrant. Ride easy during the verse, ride hard during the Chorus.
-then
3x
Max reps clapping pushups
*scale by elevating to box or bench (minimum 8)

Major Lift: Red: Shoulder Press 
Wht/Blu: Slingshot Bench Press
Max 5
1xAMRAP @80%

GainCity:
Max reps strict handstand pushups OR 5 DB Shoulder Press
Max time handstand hold OR Wallwalk
12 Single arm DB row
8 (each) DB shoulder complex (lateral raise/front raise/reverse flyes)
12 Db curl
12 Db skull crusher

Afterburner:
7x
10 Pullups (any kind is allowed)
10 DB Push Press
10 Cal Bike