Every :90 for 8 sets:
3 Stop Snatch Deadlift @ 3111 tempo* + 1 Snatch
*2 sec pause: 1" off ground, below knee, mid thigh, then 3 sec return to the ground.

Death by triplet…
Every 2:00 for as long as possible complete:
8 Burpee box jump overs
8 Hang power Snatch
8 Thrusters

Men = 115 or 95 or 75
Women = 80 or 65 or 55

22:00 Cap – if capped before 22:00, accumulate max time Plank. If you break plank, wall sit. If you break wall sit, plank. Etc..


Monday Morning ReMinders 

Monday Morning ReMinders 


Morning y’all. Hope you had a great weekend. Let’s make it a good week here at FAA. 
-I sent an email to set up a pin. Please do this. Any questions let me know. 
-September 22 is Nutrition Night. Please come and learn about what we can do to make a healthier you. If you wanna bring something please. HMD will be here as well. 
-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…..

*22nd-Nutrition Night 630pm

23- CF Gymnastics Seminar. Check out https://crossfit.regfox.com/gymnewyorksep2017 (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 http://www.thetitanrun.com/ Use code “freedom” 



For time:
40 Calorie Row
80 Double-unders / 80 Single-unders (scaled)
800m Run

Time cap 16 minutes


Event 1 begins with both athletes behind the rower standing tall. At the start of the clock, athlete 1 will get onto the rower and begin their 40 Calories. Once the monitor displays 40 calories, athlete 1 may get off the rower and go to the designated area where they will begin 80 double-unders, at which point athlete 2 may begin to row 40 caloires. Once athlete 1 completes 80 double-unders, they will begin their 800m run, at which point athlete 2 may begin their 80 double-unders upon completion of their 40 caloire row (until the monitor dispays 80 calories.) When athlete 2 completes 80 double-unders, they will begin their 800m run. The workout is completed when both athletes return to their desgnated area.

*This event is scored as the time it takes Athlete 1 to complete the 40/80/800m, PLUS the total time for the event.

example: Athlete 1 = 7:35 + event 1 total time = 15:05, Event 1 score is 22:40


Row : The monitor must start with 0 calories displaying. Athlete 1 may not get off the rower until the monitor displays 40 calories. Athlete 2 may not get off the rower until the monitor displays 80 calories.

Double-under: These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. Athletes MUST use their own ropes.

Run: N/A



For time:
10-8-6-4-2 reps for time:

Time Cap 6 minutes

10 reps at 135lb
8 reps at 155lb
6 reps at 185lb
4 reps at 205lb
2 reps at 225lb

10 reps at 85lb
8 reps at 105lb
6 reps at 115lb
4 reps at 125lb
2 reps at 135lb

10 reps at 95lb
8 reps at 115lb
6 reps at 135lb
4 reps at 145lb
2 reps at 155lb

10 reps at 65lb
8 reps at 75lb
6 reps at 85lb
4 reps at 95lb
2 reps at 105lb


Event 2 begins with both athletes behind their plate stack (starting area) standing tall. At the start of the clock, athlete 1 will make their way to the barbell and begin their 10 thrusters. Upon completion of the 10th rep, athlete 1 will make their way to starting area where a hand tag will release athlete 2, and allow them to make their way to the barbell to begin their 10 thrusters. Upon completion of the 10th rep, both athletes may begin to put the next appropriate load onto the barbell. Once the correct load is on, and athlete 2 returns to the starting area, athlete 1 may begin working on the set of 8 thrusters. Athletes will continue in this fashion until all of the allotted reps are completed or until the time cap has been reached.

*This event is scored as the time it takes to complete all the given reps OR as the total amount of reps completed at the time cap.


Thruster : This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. A front squat and jerk is NOT permitted.



Thursday // "Move Fast"

10:00 Ladder drills

4 rounds
:40 Row
:20 Rest
:40 Air Squat
:20 Rest
:40 Assault bike
:20 Rest
:40 Kettlebell Swings
:20 Rest

3 rounds
:30 ring row hold
:15 rest
:30 push ups @ 30X1
:15 rest
:30 weighted plank
:15 rest
:30 Reverse Lunge
:15 rest

Tabata Burpees