Don’t forget Barbells and Badges is this Saturday at CFDNR.

There will be no open gym. But we would still love to see you come down and support all the teams signed up to compete. There will also be a hand full of vendors set up on site and the best food truck in the area The Taco Stop will be serving up amazing food!

Freedom WOD Classes

Warm Up: 8 Mins
500 M row or 1200 m Bike
12 Banded Lat Press
10 Ring Rows
30 Sec Handstand Hold or Plank Hold

Mobility: 6 mins
90 sec /side Lat smash
90 sec /side Chest smash

Strength: 12 mins
12 Mins to Complete 4 sets
4 Ring Muscle Up Complex:
Ring Pull Up + Ring Muscle Up + Negative Lowering phase

or

4 Bar Muscle Up Complex:
Pull Up + Bar Muscle Up + Negative Lowering phase

or

4 Pull Up Complex
Strict Pull Up + Pull Up + Negative Lowering phase

Metcon: 12 Min Cap
12 AMRAP Ladder
1 Pull Up
1 Handstand Push Up
2 Pull Up
2 Handstand Push Up
3 Pull Up
3 Handstand Push Up
4 Pull Up
4 Handstand Push Up
5 Pull Up
5 Handstand Push Up

and so….. Keep climbing up in reps until the clock runs out