If you get a chance head down to Windsor tomorrow to watch our athletes crush it at this years Summer Showdown hosted by Official Fitness Windsor.

SUMMER SHOWDOWN

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
10 Front and Later Kicks per side
Wall-2-Wall Bear Crawl
8 Hang Power Cleans
8 Front Squats
8 Push Press

Strength: 20 mins
Week3: Functional Over reaching
Sq Clean and Jerk 80-85% + 10lbs of 1RM
5 x 1 take 2-3 mins off between lifts and do mobility

Metcon: 8 Mins
Complete as many reps as possible in 8 minutes of:
1 Wall Walk
1 Power Cleans
2 Wall Walk
2 Power Cleans
3 Wall Walk
3 Power Cleans
4 Wall Walk
4 Power Cleans
5 Wall Walk
5 Power Cleans
6 Wall Walk
6 Power Cleans
7 Wall Walk
7 Power Cleans
Etc., adding 1 reps to each movement every rounds.