Month: December 2015

1.1.16

Friday

REST DAY

HAPPY NEW YEAR!

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12.31.15

Thursday

“The Countdown”

In teams of 2-4
10 minutes – MAX Calorie row
9 minutes – MAX 200m runs
8 minutes – MAX Walking Lunge Steps
7 minutes – MAX Burpees
6 minutes – MAX Kettlebell swings
5 minutes – MAX Toes to bar
4 minutes – MAX Cluster
3 minutes – MAX Front Squat
2 minutes – MAX Power Clean
1 minute – MAX Deadlift
—————————————————————–
Schedule for New Years Week
Monday, Tuesday, & Wednesday: Normal
Thursday (NYE): 9:30am only – Countdown WOD
Friday: (NY Day): Closed
Saturday & Sunday: Normal

12.30.15

Wednesday

A.
20:00 to Establish a 1RM Back Squat

B.
21-15-9
Deadlift (315/225)
Box Jump (30/24)
—————————————————————–
Schedule for New Years Week
Monday, Tuesday, & Wednesday: Normal
Thursday (NYE): 9:30am only – Countdown WOD
Friday: (NY Day): Closed
Saturday & Sunday: Normal

12.29.15

Tuesday

A.
Every minute on the minute for 10:00:
3-5 Muscle-ups

B.
Every 7:00 for 4 sets
40 Calorie Row
30 Medball clean (20/14)
20 Burpees
—————————————————————–
Schedule for New Years Week
Monday, Tuesday, & Wednesday: Normal
Thursday (NYE): 9:30am only – Countdown WOD
Friday: (NY Day): Closed
Saturday & Sunday: Normal

12.28.15

Monday

A.
20:00 to Establish a 1RM Front Squat

B.
“Jackie”

For time:
1000m Row
50 Thrusters (45)
30 Pull-ups
—————————————————————–
Schedule for New Years Week
Monday, Tuesday, & Wednesday: Normal
Thursday (NYE): 9:30am only – Countdown WOD
Friday: (NY Day): Closed
Saturday & Sunday: Normal

12.26.15

Saturday

A.
Every 2:00:
Back Squat
Set 1 – 2@75%
Set 2 – 2@80%
Set 3 – 2@85%
2RM

B.
4 Rounds:
7 Clean and Jerks (185/135)
14 Toes to Bar
21 Box Jumps (24/20)
——————————————————————-
Schedule for New Years Week
Monday, Tuesday, & Wednesday: Normal
Thursday (NYE): 9:30am only – Countdown WOD
Friday: (NY Day): Closed
Saturday & Sunday: Normal

12.25.15

santclausmusclingup

Merry Christmas from the staff at Freedom Athletic Academy!

Rest and enjoy time with friends and family.
——————————————————————-
With the holidays upon us, just wanted to make a few announcements:

Holiday Get-together – This upcoming Wednesday night, 7PM, at the Village Idiot in Patchogue (8 East Main Street Patchogue, NY 11772)

Schedule for next week:
Monday & Tuesday: Normal
Wednesday: 4:30 final class
Thursday (XMAS EVE): 9:30am only – 12 Days of Xmas WOD
Friday: (XMAS): Closed
Saturday: 8:00am & 9:00am will NOT be open gym. In an effort to not miss a day of our cycle, Saturday will be a programmed workout. Only One more week remains.
Sunday: Normal

Schedule for New Years Week
Monday, Tuesday, & Wednesday: Normal
Thursday (NYE): 9:30am only – Countdown WOD
Friday: (NY Day): Closed
Saturday & Sunday: Normal

12.24.15

12 Days of Christmas

Day 1 – Squat Snatch (135/95)
Day 2 – Box Jump (24/20)
Day 3 – Push Press
Day 4 – Toes to Bar
Day 5 – Hang Power Clean
Day 6 – Hand-release Push-up
Day 7 – Deadlift
Day 8 – Pull-ups
Day 9 – Kettlebell Swings (53/35)
Day 10 – Walking Lunge (L/R=1)
Day 11 – Wallballs (20/14)
Day 12 – Thrusters

Complete day 1,
then day 2 then 1
then day 3 then 2 then 1,
then day 4 then 3 then 2 the 1
etc… until you complete day 12 and finish through to 1
——————————————————————-
With the holidays upon us, just wanted to make a few announcements:

Holiday Get-together – This upcoming Wednesday night, 7PM, at the Village Idiot in Patchogue (8 East Main Street Patchogue, NY 11772)

Schedule for next week:
Monday & Tuesday: Normal
Wednesday: 4:30 final class
Thursday (XMAS EVE): 9:30am only – 12 Days of Xmas WOD
Friday: (XMAS): Closed
Saturday: 8:00am & 9:00am will NOT be open gym. In an effort to not miss a day of our cycle, Saturday will be a programmed workout. Only One more week remains.
Sunday: Normal

Schedule for New Years Week
Monday, Tuesday, & Wednesday: Normal
Thursday (NYE): 9:30am only – Countdown WOD
Friday: (NY Day): Closed
Saturday & Sunday: Normal

12.23.25

Wednesday

A.
Every 2:00:
Clean and Jerk
Set 1 – 3+1@60%
Set 2 – 3+1@65%
Set 3 – 2+1@70%
Set 4 -2+1@75%
Set 5- 2+1@80%
2+1 RM

B.
Every 2:00:
Front Squat
Set 1 – 2@70%
Set 2 – 2@75%
Set 3 – 2@80%
Set 4 – 2@85%
2RM

C.
AMRAP in 4:00
Pull-ups
*3 Deadlift (315/225) every time you break set

Score is number of pull-ups
——————————————————————-
With the holidays upon us, just wanted to make a few announcements:

Holiday Get-together – This upcoming Wednesday night, 7PM, at the Village Idiot in Patchogue (8 East Main Street Patchogue, NY 11772)

Schedule for next week:
Monday & Tuesday: Normal
Wednesday: 4:30 final class
Thursday (XMAS EVE): 9:30am only – 12 Days of Xmas WOD
Friday: (XMAS): Closed
Saturday: 8:00am & 9:00am will NOT be open gym. In an effort to not miss a day of our cycle, Saturday will be a programmed workout. Only One more week remains.
Sunday: Normal

Schedule for New Years Week
Monday, Tuesday, & Wednesday: Normal
Thursday (NYE): 9:30am only – Countdown WOD
Friday: (NY Day): Closed
Saturday & Sunday: Normal

12.22.15

Tuesday

A.
Every minute on the minute for 12:00
1 – 3-5 Bar Muscle-up
2 – 6-10 Strict HSPU’
3 – 25 Abmat Sit-up

B.
10 RFT:
30 Double unders
10 Alternating DB squat snatch (50/30)

*20:00 Cap
——————————————————————-
With the holidays upon us, just wanted to make a few announcements:

Holiday Get-together – This upcoming Wednesday night, 7PM, at the Village Idiot in Patchogue (8 East Main Street Patchogue, NY 11772)

Schedule for next week:
Monday & Tuesday: Normal
Wednesday: 4:30 final class
Thursday (XMAS EVE): 9:30am only – 12 Days of Xmas WOD
Friday: (XMAS): Closed
Saturday: 8:00am & 9:00am will NOT be open gym. In an effort to not miss a day of our cycle, Saturday will be a programmed workout. Only One more week remains.
Sunday: Normal

Schedule for New Years Week
Monday, Tuesday, & Wednesday: Normal
Thursday (NYE): 9:30am only – Countdown WOD
Friday: (NY Day): Closed
Saturday & Sunday: Normal