To celebrate our 10 year anniversary and love of Halloween we’d like to invite your friends and family for a
Free Bring a Friend Day Halloween Week! 10/23-10/27
No experience needed.
Every year we do a halloween themed week of workouts and we’d love to have y’all bring some energy with any friends who have thought about giving CF a try!
Freedom WOD Classes
Warm Up: 5 Mins
500 M Row
3:00 Hip or shoulder mobility – athlete choice
Strength: 20 Mins
Coach Lead Drills – 12 Mins
Clean Lift off + Scoop – Quick review from Monday’s snatch drill
Jerk Drive – Video
Tall Jerk – Video
Then: – 8 Mins
1×6 Tempo Squat Clean & Split Jerk ~50%
2×6 Squat Clean & Split Jerk ~70%
Metcon: 18 Mins
18 Min AMRAP:
16 Power Cleans 135/95
20 Alt. Reverse Step Lunge Wallballs 16/12
24/18 Cal Row or Bike
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
