Posts from the ‘Blog’ Category

  • New Logo

    Friday, January 23

    January 22nd, 2015 | Blog | Coach | No Comments

    CrossFit Freedom invites you to Join us for a HEALTH DAY!!! It is FREE and ALL are welcome! This is a perfect opportunity for any of your friends or family that may be interested, in any way, about what we do or about getting started. *Saturday, January 31, 2015 *8:30-10:30am Come by and check us […]

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  • New Logo

    Thursday, January 22

    January 21st, 2015 | Blog | Coach | No Comments

    CrossFit Freedom invites you to Join us for a HEALTH DAY!!! It’s FREE and ALL are welcome! This is a perfect opportunity for any of your friends or family that may be interested, in any way, about what we do or about getting started. *Saturday, January 31, 2015 *8:30-10:30am Come by and check us out! […]

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  • New Logo

    Wednesday, January 21

    January 20th, 2015 | Blog | Coach | No Comments

    CrossFit Freedom invites you to Join us for a HEALTH DAY!!! It is FREE and ALL are welcome! This is a perfect opportunity for any of your friends or family that may be interested, in any way, about what we do or about getting started. *Saturday, January 31, 2015 *8:30-10:30am Come by and check us […]

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  • New Logo

    Tuesday, January 20

    January 19th, 2015 | Blog | Coach | No Comments

    CrossFit Freedom invites you to Join us for a HEALTH DAY!!! It is FREE and ALL are welcome! This is a perfect opportunity for any of your friends or family that may be interested, in any way, about what we do or about getting started. *Saturday, January 31, 2015 *8:30-10:30am Come by and check us […]

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  • New Logo

    Monday, January 19

    January 18th, 2015 | Blog | Coach | No Comments

    Strength: Push Jerk 3 x max rep unbroken sets @ 80% rest exactly :90 b/w sets WOD: 5 rounds, for total working time – 12/10 cal row – 12 Push Press (95/65) no more than 50% – 10 Front rack lunges Rest 1 min b/w rounds

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  • New Logo

    Friday, January 15

    January 15th, 2015 | Blog | Coach | No Comments

    Strength: Front Squat 3 x AMRAP sets @ 80% Immediately following each set, complete a max effort set of Chest to Bar Pullups. Rest :90 b/w sets WOD: 4 x 2:00 Rounds 3 Turkish Getups (55/35) 4 Overhead KB Alternating Lunge (each arm) AMRAP Rebounding Box Jumps(24/20) Rest 1:00 b/w rounds

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  • New Logo

    Thursday, January 15

    January 14th, 2015 | Blog | Coach | No Comments

    WOD: For total working time: 20 KB Swing (24/16) 20 Burpees to Plate rest :45 20 KB Swings 16 Burpees to Plate rest :45 20 KB Swings 12 Burpees to Plate rest :45 20 KB Swings 8 Burpees to Plate All swings must be unbroken. Count 10 Burpee penalty for breaking up any set of […]

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  • New Logo

    Wednesday, January 14

    January 13th, 2015 | Blog | Coach | No Comments

    Strength: On the minute for 8 minutes 1 Snatch + 2 Overhead Squats @ 75% (snatch) WOD: 9:30 clock 4 x 2:00 rounds 12 Back Squats (135/95) no more than 40% @ 1:10 min mark begin AMRAP toes to bar Rest :30 b/w rounds

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  • New Logo

    Tuesday, January 13

    January 12th, 2015 | Blog | Coach | No Comments

    Strength: Bench Press 3-3-3-3 Supine Ring Row 3 x AMRAP @ 31X3 tempo. Scale to be able to do at least 5 perfect reps on first set. WOD: Alternate on the minute for 14:00 (7 sets each) for total working time 120/100m Row 5 Shoulder to Overhead (155/105) + 5 Lateral Bar Hop Burpees

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  • New Logo

    Monday, January 12

    January 11th, 2015 | Blog | Coach | No Comments

    Strength: Hang Squat Clean 5×2 WOD: 6 rounds, for total working time 6 Hang Squat Clean Thrusters (115/75) 12 Box Jumps (30″/24″) Rest :45 b/w each round

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