Posts from the ‘Blog’ Category

  • New Logo

    Wednesday, June 24

    June 23rd, 2015 | Blog | Coach | No Comments

    This week is the start of our next training cycle. This 12 week cycle will take us through Labor Day. The focus of this cycle will be on continuing to build base strength with focus on developing speed out of the bottom of our Olympic Lifts. We will incorporate more barbell/oly complexes to continue to […]

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  • New Logo

    Tuesday, June 23

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

    Today is the start of our next training cycle. This 12 week cycle will take us through Labor Day. The focus of this cycle will be on continuing to build base strength with focus on developing speed out of the bottom of our Olympic Lifts. We will incorporate more barbell/oly complexes to continue to be […]

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  • New Logo

    Monday, June 22

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

    Today is the start of our next training cycle. This 12 week cycle will take us through Labor Day. The focus of this cycle will be on continuing to build base strength with focus on developing speed out of the bottom of our Olympic Lifts. We will incorporate more barbell/oly complexes to continue to be […]

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  • New Logo

    Friday, June 19

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

    Fun Fact: From December 16, 2014 to June 10 2015, roughly 6 months time, CrossFit Freedom athletes, on average, increased their Back Squat 1rm by 9.56% and their Fran time by an average of 37 seconds. How do you like them gains? 20:30 clock 7 rounds for max reps: :40 Row for cals, :20 off […]

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  • New Logo

    Thursday, June 18

    June 17th, 2015 | Blog | Coach | No Comments

    Analyzing results from last weeks testing and the numbers are nothing short of staggering. Continued progress does not happen by accident. Attention to detail and consistent hard work and focus on training, recovery, and nutrition is the only formula for this type of drastic increase in work capacity. As coaches, we simply could not be […]

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  • New Logo

    Wednesday, June 17

    June 16th, 2015 | Blog | Coach | No Comments

    Analyzing results from last weeks testing and the numbers are nothing short of staggering. Continued progress does not happen by accident. Attention to detail and consistent hard work and focus on training, recovery, and nutrition is the only formula for this type of drastic increase in work capacity. As coaches, we simply could not be […]

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  • 2015 Champs

    Tuesday, June 16

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

    Analyzing results from last weeks testing and the numbers are nothing short of staggering. Continued progress does not happen by accident. Attention to detail and consistent hard work and focus on training, recovery, and nutrition is the only formula for this type of drastic increase in work capacity. As coaches, we simply could not be […]

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  • New Logo

    Monday, June 15

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

    Analyzing results from last weeks testing and the numbers are nothing short of staggering. Continued progress does not happen by accident. Attention to detail, consistent hard work and focus on training, recovery, and nutrition is the only formula for this type of drastic increase in work capacity. As coaches, we simply could not be more […]

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  • New Logo

    Friday, June 12

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

    Testing week Skill/Conditioning Tests: Kipping Pull Up/Butterfly Pull UpĀ (max. reps) Max Height Box Jump (max. height) 100m Row (Time) 2k Row (Time)

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  • New Logo

    Thursday, June 11

    June 10th, 2015 | Blog | Coach | No Comments

    Testing Day 4 Strength Test: Deadlift 15 minutes to establish 1rm Warm-up Sets: 8 @ 30-40% 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% 1 @ previous or estimated 1rm or + 5lb 1 @ +2.5% 1 @ +2.5% – No more than 3 heavy (max out) attempts. […]

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