Mr. Nate putting up 295lbs on a squat clean during Saturday open gym!

Freedom WOD Classes

Warm Up:
Med Ball Warm Up

Movement of the Week:
Lax Ball 2 min per side
Scapula/Thoracic Drill

Strength:
5 Min EMOM
Burpees
10 Beginners/Intermediate
15 Intermediate/Advanced

Metcon:
20 Min AMRAP
5 Toe-2-Bar
10 Push Ups
15 Med Ball Cleans 20/14

Elite Competition Class

1. Conditioning
5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee DB Box Step-ups (50/35#)
1:00 Cal Bike
1:00 Rest

2. Stamina Conditioning
EMOMx10: 6 TTB + 6 CJ (135/95#)