Month: January 2017

2.1.17

Wednesday

A.
Every minute on the minute for 7:00
10 Toes to bar
*kick up to a handstand hold for the remainder of the minute

B.
3 rounds for time of:
60 Double Unders
15 Thrusters (95/65)
7 Muscle-Ups

at 10:00

“12.1”

C.
3 Sets:
240′ Sandbag Carry

Monday Morning ReMinders 

1.30.17
-Is it really almost February?! Open season is almost upon us. We will be having Friday Night Lights at FAA starting February 24th. Look for more info soon. 
-Open Prep started this past Saturday. We still have spots available. Sign up!! There are 3 more sessions. 
-Open House THIS Wednesday, February 1st Do you know someone who already crossfits but has always wanted to try Freedom?! Now is their chance. We are opening our doors to anyone interested. They can come to the 430 or 530 class. 
-Fresh -N- Fit will be here on Wednesday serving you some great healthy samples. They are going to be delivering food to us on a weekly basis. Check them out. They are awesome and healthy!! 
-Sunday Talks w/ Dr. Dan….this will be a series of talks happening on various Sundays with Dr. Dan. First topic up “Stop effing up your shoulders” Sunday, February 5th at 11am 
-Dr. Dan is here every Monday. Get some time in with him and he will definitely help you feel better and give you some great tips. 

-Girls Night In Friday February 10th 8-10. Please let me know if you are coming by commenting on fb post, signing up on sheet, or telling me. We will order food for all of us. Bring your own drinks. I’ll collect money as it gets closer and I have a clue on numbers. 

-Where are the transformers at?!? Please share your inspiring story with us. Email us at freedomathleticacademy@gmail.com
-Not too late to write down those goals on a post it. 

1.27.17

Friday

A.
20RM Back Squat
*add 5-10lb only from last time.
this is your first time use 60-65% of one rep max

B.
Deadlift
Every 2:00 For 5 sets:
10-10-10-8-6

C.
AMRAP in 8:00
60 Double-unders
50 Deadlift (135/95)
40 Wall ball shots
30 Chest to bar pull-ups
20 Ground to Overhead (135/95)
10 Muscle-ups

1.25.17

Wednesday

A.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

B.
“CrossFit Games Open Event 11.3”
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110)
Jerk (165/110)

C.
Sandbag carry
8 x 120′
Rest as needed

Monday Morning ReMinders 

img_10501.23.17

Hey everyone. Lots going on at FAA….Hope you all have a great week!!
-Girls Night In Friday February 10th 8-10. Please let me know if you are coming by commenting on fb post, signing up on sheet, or telling me. We will order food for all of us. Bring your own drinks. I’ll collect money as it gets closer and I have a clue on numbers.
-Sunday Talks w/ Dr. Dan….this will be a series of talks happening on various Sundays with Dr. Dan. First topic up “Stop effing up your shoulders” Sunday, February 5th at 11am
-Dr. Dan is here on Mondays to help you with your injuries etc. Please sign up.
-We will be hosting an Open Prep at FAA. It will take place at Freedom and will be on 1/28, 2/4, 2/11, and 2/18. 12-130. Look for more info on our website, FB, and IG TODAY!!

-Friday Night Lights starts 2/24 and will continue for the duration of the Open. Keep Friday nights open to chill with your Freedom Fam!!
-Where are the transformers at?!? Please share your inspiring story with us. Email us at freedomathleticacademy@gmail.com
-Not too late to write down those goals on a post it.