We are working out some details but you should plan on being at our Pool Party on Friday August 7th from 6p – 9p. We will start with a pool workout followed by BBQ and swimming and Diving!

Freedom WOD Classes

Warm Up: 10 Mins
1 Rounds
20 Banded Pass Throughs
20 Banded Rows
10 Ring Rows Or Pull Ups
10 Ring Dips
2 Rounds
10 Clean Lift Offs
10 Clean Deadlifts
10 Clean High Pulls
10 Power Clean
10 Front Squats

Strength: 16 Mins
Week “B” 16 Mins
3×3
(6 mins) Every 2 mins perform
3 Squat Cleans (AHAP) Not Touch And Go
Note: The goal is to try and go As Heavy As Possible while not missing a rep

2 min rest/reset

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: 16 Hard Cap Min
“Two For One”
150 MB Cleans for time RX 30/20, Scaled 20/14
Every time you break you will complete
5 muscle ups
OR
8 pull ups and 8 dips

Functional Bodybuilding Class

WEEK B Volume week

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl