Please Note:

We will be closing early on Thursday to take the coaches out for an appreciation dinner!

5:20 and 6:20pm classes are canceled on 1/30 

Freedom WOD Classes

Warm Up: 5 Mins
3 round rotating Tabata (:20/:10)
Scap Pulls
Air Squats
Pull Ups
Medball Cleans
* Quality over Quantity
* 5 min hip/shoulder mobility

Strength: 8 Mins
5 Rounds
1 Min to Complete
10 Hollow Rocks
10 V Ups or Tuck Ups
10 Straight Leg Hip Lift
10 10 Hollow Rocks
30 Second Rest

Metcon: 20 Min
OPEN 20.5
For Time: 20 min cap
40 Muscle Up
80 Cal Row
120 Wallball (20/14)

Scaled:
Fort Time: 20 min cap
40 Pull Ups
80 Cal Row
120 Wallball (14/10)

Functional Bodybuilding Class

A WEEK: Heavy week
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour:

Warm Up – 5 Mins
2 mins /side Lax Ball Lats
10 Air squats 
10 Push Ups 
10 Wallballs 
10 Burpee 

Core Development – 4 Mins
45/15 Tabata 2 Rounds
Seated ButterFly Pelvic Thrust
Laying ButterFly Glute Bridge
Glute Bridge
Long Lever Glute Bridge
Long Lever Glute Bridge Crunch
Wall Butterfly Pelvic Thrust
Wall Straight Leg Hip Lift

Metcon: 15 Min Cap
5 Rounds 
12 Wall Balls  
10 Floor Press 

Every Min On The Min Stop what you are doing and preform 3 Burpees (including Min 0:00)