Month: August 2017


EMOM for 12:00
1 Snatch

Complete AMRAP in 12:00 of…
12 Box Jump Over (24/20
9 Power Snatch (115/75)
6 Bar Muscle-ups




5 Sets:
KB Deadlift x 5 reps
Strict Handstand Push-Ups x 5 reps*
100′ KB Front rack carry

*Add the appropriate deficit to make the 5 reps challenging but doable

60 Double-unders
21 Pull-ups
21 Push-ups
15 Pull-ups
15 Push-ups
9 Pull-ups
9 Push-ups

*16:00 Cap

Monday Morning ReMinders 


Happy Monday y’all. 

-We had an amazing trip to Fire Island. Thanks to Mike Masem and James Mallot for hooking us up with food and drink. Maybe a little too much drink. Lol. 
-Please sign in to class when you get to the gym. The iPad is on the new desk. 
-Flex on the Beach is September 16th. Who is in?? We have 4 teams in. Let’s represent a little more. 
-Freedom Classic is October 21. Sign up at….

     We will also need volunteers for this event. I’ll have a sign up sheet for that as we get a bit closer. But let’s have lots of teams repping our gym at our own competition. 

Dates coming up…..


8- Nutrition Night (look for a sign up for food soon) 7PM

16- Flex

23- CF Gymnastics Seminar. Check out (You do not have to be L1 certified to take this course) 

25- Grand Re-opening at FAA ALL DAY….Bring a friend. They sign up. You get a special something. 

30- The Titan Run Sign up for the 11:30 slot to be with your Freedom Fam Use code “freedom” 



3 sets:
:10 to achieve the highest RPM reading on the assault bike

Every minute on the minute for 40:00
1 – 15/10 Calorie bike
2 – 12 Alternating KB reverse lunge
3 – 120' Sandbag carry
4 – 12 Ring rows @ 31X2
5 – 8 plank walkout