7.19.17

Wednesday

A.
Every minute on the minute for 15:00
1 – 5 Weighted pull-up + 5 Chest to bar pull-ups
2 – 10-15 Deficit Push-ups (1s pause at lockout)
3 – :20 L-sit hold

B.
Complete AMRAP in 15:00
15 Goblet Squats (53/35)
12 Toes to bar
9 Burpees

Monday Morning ReMinders 

 

 

 

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Monday Morning ReMinders 7.17.17

Hey Freedom Fam…..Hope the weekend was a good one and you are off to a fab Monday.
Dates to remember…..

– THIS WEEK….our Open House is on Wednesday. Do you have any friends that have always wanted to try Freedom. The Open House is a great opportunity. Any class from 2:30 on will be open to people to come check it out and do a workout. Any questions, email me.
-July 28th Nutrition Night. 7:30pm. Sign up to bring some healthy food and learn about how to fuel your body just right to see the results you want.
– August 19th. The Big Wave Throwdown. Come check out the first of its kind. Some athletes are coming to Freedom to throwdown, hang out, and have some fun. We will have some cool things to check out. Mark it on your calendar.
– August 27th. Freedom goes to Fire Island. Come hang out on FI with your Freedom Family. More details to come.
-As always we are looking for your awesome transformation pics. Please email them w a short summary. We know you’re out there!!
**This weekend 7/22 and 7/23…..Normal open gym on Saturday the 22nd 8-11 and Sunday the 23rd we will be at the track. Bayport Bluepoint High School at 10am.

7.12 – 7.14.17

Wednesday

A.
Thruster
1-1-1-1-1

B.
“kaslu”
For time:
100 thrusters (135/95)
*5 burpees at the top of each minute beginning with 0:00

Thursday
A.
2RNFT:
3 Skin the cat
6 Ring row Muscle-Ups
9 Banded Muscle-Up
12 Beat swings (rings)

B.
Every 7:00 for 3 sets:
Row 1000m
100 Double-Unders
10 Muscle-Ups

Friday

A.
4 sets:
16 alt reverse lunge (155/110)
2 legless rope climb

B.
6 RFT:
120′ Sandbag carry (150/100)
8 Strict Handstand Push-Ups
12 Toes 2 Bar

7.11.17

Tuesday

A.
Every minute on the minute for 20:00
1 – 6-8 Wide strict pull-up
2 – 8-10 Strict ring dip (2 sec pause at lockout)
3 – :20 L-sit hold
4 – 10 Box jumps (30/24)

B.
4 RFT:
20 Alt. DB Snatch (50/35)
5 Muscle-ups

*12:00 Cap

Monday Morning ReMinders 

Monday Morning ReMinders 7.10.17
Hey Freedom Fam…..Hope this day is off to a good start!! Renovations are still going strong. Thanks for your patience…
Dates to remember…..
-July 28th Nutrition Night. 7:30pm. Sign up to bring some healthy food and learn about how to fuel your body just right to see the results you want. 
– July 19th. Open House. Do you have any friends that have always wanted to try Freedom. The Open House is a great opportunity. Any class from 2:30 on will be open to people to come check it out and do a workout. Any questions, email me. 
– August 19th. The Big Wave Throwdown. Come check out the first of its kind. Some athletes are coming to Freedom to throwdown, hang out, and have some fun. We will have some cool things to check out. Mark it on your calendar. 
– August 27th. Freedom goes to Fire Island. Come hang out on FI with your Freedom Family. More details to come. 
-As always we are looking for your awesome transformation pics. Please email them w a short summary. We know you’re out there!! 
– Dr. Dan is back next Monday 7.17.17 
**This weekend 7/15 and 7/16——we will be closed Saturday the 15th and at the Bayport Bluepoint High-School track (weather permitting)at 10am on the 16th.