Congratulations to Liza White! She is our Q2 attendance winner, landing her a fresh pair of CFDNR custom Nike Metcons!

Liza qualified for the quarterly drawing by making 47 classes over the last three months!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
20 Banded or PVC Pass Throughs
10 Clean Deadlifts
10 Clean High Pulls
10 Power Clean
10 Front Squats

Strength: 16 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “A”: 20 Mins
Strength: Every 3 Mins Complete (9 mins)
3 Clean Complex; Building up to your heaviest complex
1 Clean Complex = Clean High Pull + Power Clean + Hang Squat Clean

Rest 2 Mins

Accessory Strength: Every 3 Mins Complete
8-12 RDL
8-12 Front squats (modify your weight to work on your squat depth)
Build in weight over the three sets but DO NOT OUT LIFT FORM

Metcon: 14 Min cap
“Keep It Clean”
21-15-9
Hang Power Cleans 95/65
Calorie Row
9-15-21
Front Squat 95/65
Calorie Row

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs