HELP WANTED: we will be finishing up the remodel this Saturday including fixing the concrete in lane one, painting, replacing light bulbs and hanging cubbies. Please let us know if you would like to help. Saturday Open gym will be moved to 8-10am to allow us to start working on the gym in the morning.
Freedom WOD Classes
Warm Up: 10 mins
2 Rounds
250M Row 600m bike
20 Sec Hollow Hold
10 Snatch Pull + Hang Snatch
5 Burpees
Mobility: 10 mins
10 Mins to smash and or roll out:
Quads, Glutes and Hammies
Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Heel Taps
Figure 8’s
Reverse Crunch
Hollow Rocks or Holds
Metcon: 16 Min Cap
4 rounds for time of:
24 Sit Ups
18/15 Cal Row,Bike or Ski
12 Hang Power Snatch 95/65
6 Burpees
