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: 10 Mins
10 Mins
3 Mins Bike/Row
2 RD
N/S Monster Band Walks
10 Glut Bridges
10 Air Squats
Week 8: De-Load
Strength: 15-20 Mins
Strength: 12-15 Mins
Back Squat using 90% + 10Lbs of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
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: 12 Min Cap
“Beavis and Butthead”
12 Min EMOM
6 Rounds
15/12 Cal Bike
12 GHD or 20 Situps
*Every Cal missed equals 5 Back Squats (225/155) or 55% after the EMOM is complete
*Share bikes by having some athletes start on GHD/Sit Ups
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
Giant Set
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 Double KB Sumo Deadlifts
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Metcon: 16 Min Cap
Partner Up
16 Min AMRAP
4 Cal Row
8 KB Deadlift
10 Wall Balls
