There is a lot going on today!!
Nutrition Challenge Day 1! Remember to track your points in the google document that Ana shared with every participant.
Today is also our lovely FRAN-Kenstein Monday! Lace up them shoes, chalk up them hands and lets set a new PR!
Finally, it is officially November aka Movember aka Curl-Vember! We will be offering up FREE Nanos shoes for the athlete with the biggest arm gains this month!! If you choose to participate then you’ll need to measure out the biggest part of your arms (while flexed) using the tape measure at the front desk. Record your measurements in a social media post and tag
DNR in the photo today!
We will be offering up “Extra Credit” for anyone participating that wants to throw in some extra bicep and tricep exercises.
Freedom WOD Classes
Warm Up: 8 Mins
1:00 PVC ROM
2 Rounds:
15 Pull Aparts
10 Kip Swings
10 Scap Pull-Ups – Video
10 Front Squats
10 Strict Press
Strength: 18 Mins (including set up)
On a 12:00 clock
Every 4:00 (3 Supersets)
12 Cyclist Front Squat – Video – feet on #25 or 35 plate
5-8 Strict HSPU – Modify as needed (box, abmat, weighted, deficit)
Rest & Mobility – Quad / Glute smash or banded hip stretches
Mobility: 5 Mins
Athlete Choice
Metcon: 10 Min Cap
“Fran-Kenstein”
21-15-9
Thrusters 95/65
Pull Ups
Extra Credit:
5 Rounds not for time:
10 Barbell Curls
10 Skull Crushers
