Starting Saturday 7/19 We Will Be Hosting Saturday Partner Workouts at 10:00am!
Saturdays will also be a great day to bring a friend! Cause what better way to hang out with your bestie than to bring them to a Free CrossFit Workout!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
100 M Run
10 Alt Lunges
10 Air Squats
10 Alt Cossack Squat
10 Single Leg Squat Jumps
Week 6: OverLoad
Strength: 15-20 Mins
Back Squat using 90% + 10lbs of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you
do the max reps you can manage with that weight,
with the goal of setting a rep record in each workout.
Metcon: 16 Min Cap
“Taladega Nights”
4 Rounds
300 Meter Run
100 M Walking Lunges
Run the 400 M path. Then, after the stop sign on your way back, start your 100m walking lunges from Core Power Yoga, back to CFDNR. If needed modify to a 350m run and 50m walking lunges
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL
Strength: 15 mins
Tabata 45/15
3 sets
Knelling quad ext. + jump
In/out Squats
Super Hero Squats
Lateral Lunge touch
Front/back Lunge each side
Metcon: 20 Min Cap
160M Walking Lunges
80 Wall Balls
40 KBSwings
20 Burpees
10 Cal Bike
