4.24.17

Monday

A.
Every 2:30 for 5 sets…
2 Hang Cleans + 4 Front Squats
*Build

B.
“CrossFit Open Event 16.2”
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
50 Double-Unders
*Squat Cleans*

Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*Squat Clean Reps/Round*
Round 1 – 15 reps (135/85)
Round 2 – 13 reps (185/115)
Round 3 – 11 reps (225/145)
Round 4 – 9 reps (275/175)
Round 5 – 7 reps (315/205)

4.21.17

Friday

A.
Every :90 for 8 sets..
Halting snatch Deadlift (pause at mid patella) + 3 Position Snatch (high-above knee-below knee)

B.
Complete AMRAP in 10:00
40 Wallball shots (20/14)
20 Snatch (95/65)
30 Wallball shots
15 Snatch (95/65)
20 Wallball shots
Max reps Snatch (95/65) with remaining time.

Rx+
Men (95/145/195)
Women (65/95/135)

C.
Tabata hollow body hold

4.20.17

Thursday

A.
3 Sets:
Z Press x 8 reps AHAP
Strict Pull-up x 8 reps@ 21X1
Bulgarian Split Squat x 8 reps (weak/strong)

B.
Every 10:00 for 4 Sets:
Row 1000m
50 Double-unders
25 Calorie Assault Bike

C.
360′ Sandbag HEAVY
Goal is to not drop the bag

4.19.17

Wednesday

A.
3 Sets:
Sandbag Squat x 5 reps AHAP
:30 Rest
Ring dip hold (bottom) x 15 secs
:30 Rest
Ring dip hold (top) x 15 secs

B.
Every minute on the minute for 24:00
1 – 4 Burpee Box Jump Overs + 5 HSPUs
2 – 4 Burpee Box Jump Overs + 6 DB Snatch (75/50)
3 – 4 Burpee Box Jump Overs + 7 Toes-to-Bar

Monday Morning ReMinders 

4.17.17

Hey guys. Hope everyone had a great weekend and Easter. Here are a few reminders for y’all. 
-5am class has started. It will be held Monday, Wednesday, and Friday. 
-There will no longer be a 7:30 class on Fridays. 
-May is going to be “Refer a Friend” month. We are giving out “Give the Gift of Fitness” cards. Give to a friend and they will get $25 off their first month. You will also receive $25 off your monthly membership fee if your friend joins. Please ask us for a card to give to a friend. 
– Looking at going to Regionals to support CH? Check out the CrossFit games website for discounted prices. Watch out for Regional T-Shirts coming to Freedom very shortly. 
-Work Hard Stay Humble T’s and Tanks are back in stock. Come grab one while they last. 
-As always please claim your belongings in the lost and found. 
-May 13th…..We are excited to have Andrea Ager hosting a seminar at Freedom. More details to follow. 

4.17.17

Monday

A.
Every 2:30 for 5 sets:
Back Squat x 3 reps @ 32X1 tempo
*Build AHAP

B.
For time:
30 Kettlebell Swings
100’ Kettlebell Goblet Lunge
30 Kettlebell Swings
50’ Single Arm Suitcase KB Lunge Left
50’ Single Arm Suitcase KB Lunge Right
30 Kettlebell Swings
50’ Single Arm Front Rack KB Lunge Left
50’ Single Arm Front Rack KB Lunge Right
30 Kettlebell Swings
50’ Single Arm Overhead KB Lunge Left
50’ Single Arm Overhead KB Lunge Right
30 Kettlebell Swings

C.
Run 1600m

4.13.17

Thursday

A.
4 Sets:
16 Alt Box Step ups
:30 rest
8 Single arm Z-Press (8 each, weak first)
:30 rest
8 Strict Pull-ups @ 21X1
:30 rest
10 hollow to L-sit (on kettlebells)

B.
Every minute on the minute for 21:00
1 – 10 Burpee box jump overs
2 – 20 Wall ball shots (20/14)
3 – 12/8 Calorie Assault bike

C.
10 reps for quality
Wall Climb