Month: April 2017

5.1.17

Monday

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

B.
Running “JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

*Complete a 400m Run after each round

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Monday Morning ReMinders 

4.24.17

-For the whole month of May we will be having Refer A Friend Month. Grab a Gift of Fitness Card from us and give it to a friend…if your friend decides to join we will give them $25 off first month and you $25 off your next month. 

**If it is someone who has never done CrossFit, please let us know the day before they come if possible. Email us at freedomathleticacademy@gmail.com 

-PLEASE help us out and sign in to class prior to starting. There is a tablet in the lobby that is super easy to use. If that one is being used and has a line the iPad in the gym can be used. 
-There will no longer be a 7:30 class on Fridays.
-5am class has started. It will be held Monday, Wednesday, and Friday. 
– 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. 
-May 13th…..We are excited to have Andrea Ager hosting a seminar at FAA. Sign up!! https://conquest.sweatworks.net/events/agerbomb-workshop-at-freedom-athletic-academy/details

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