Posts from the ‘Blog’ Category

  • Screen Shot 2014-07-30 at 6.56.15 PM

    Thursday, July 31

    July 30th, 2014 | Blog | Derek | No Comments

    FitoberFest registrations are filling up fast! Remember, only 2 more weeks until the price increase. This event will sell out as we will cap the number of athletes competing – so dont wait too long and get left out of the fun. For those of you waiting for the release of the events, they will […]

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  • Screen Shot 2014-07-29 at 5.50.12 PM

    Wednesday, July 30

    July 29th, 2014 | Blog | Derek | No Comments

    Strength: Bench Press . 5-5-3-3-3. -4 x max strict knees to elbows b/w sets of bench. WOD: 4 rounds for total reps. 11 minute running clock. :40 toes to bar, :40 shoulder to overhead (135/95) ( no more than 60%), :40 double unders. Rest 1 min b/w rounds.

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  • Screen Shot 2014-07-28 at 8.12.54 PM

    Tuesday, July 29

    July 28th, 2014 | Blog | Derek | No Comments

    Endurance session 2 will begin Tuesday August 5 and run 5 weeks through 9/4. Tuesday and Thrusday nights at 6pm. Contact brett@crossfitfreedom to reserve your spot. This is the last endurance session of the year! Strength: Back Squat 4 x 3 @ 90%. Immediately following last set, complete, AMRAP @ 65%, @ 23X1 tempo. WOD: […]

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  • Screen Shot 2014-07-27 at 8.29.50 PM

    Monday, July 28

    July 27th, 2014 | Blog | Derek | No Comments

    Strength Hang Squat Snatch 3-3-2-2-2. WOD: 4 rounds – for total working time – rest 1 min b/w rounds. 200m row, 5 power snatch (135/95) – no more than 75%, 9 burpee box jumps (24/20).

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  • Screen Shot 2014-07-26 at 6.50.11 PM

    Sunday, July 27

    July 26th, 2014 | Blog | Derek | No Comments

    9:30am – makeup wod/skills

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  • Screen Shot 2014-07-25 at 6.55.33 PM

    Saturday, July 26

    July 25th, 2014 | Blog | Derek | No Comments

    9:00am – 11:00am: Feed My Starving Children 11:00am – WoD/CrossFit Kids 12:00pm – BBQ

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  • Screen Shot 2014-07-24 at 8.02.47 PM

    Friday, July 25

    July 24th, 2014 | Blog | Derek | No Comments

    Strength: Front Rack alternating lunges. 12-10-8-6 (total reps per set). -4 x AMRAP strict handstand pushups. WOD: 5 rounds for time. 3 wall climbs, 10 toes to bar, 16 wall ball shots.

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  • Screen Shot 2014-07-23 at 7.01.17 PM

    Thursday, July 24

    July 23rd, 2014 | Blog | Derek | No Comments

    Strength: Barbell Romanian Deadlift. 4 x 5 @ 21X1 tempo- maintain perfect form – no measure. 4 sets Supine Row @ 21X2 tempo. WOD: 4 rounds for time. 200 m run, 10 deadlift (225/155) – no more than 60%, 12 up and over box jumps (24/20).

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  • Screen Shot 2014-07-22 at 7.10.40 PM

    Wednesday, July 23

    July 22nd, 2014 | Blog | Derek | No Comments

    Join our Feed My Starving Children group! Details for reservation… Location: Libertyville, IL Group Name: A3 CrossFit/Freedom Group Leader: Jeremy Happel Date and Time: Sat, July 26, 2014, 9:00 AM – 11:00 AM. WoD and BBQ to follow! No OLY class on Saturday. Strength: Split Jerk. 1 rep every :45 for 8 minutes (12 reps). […]

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  • Screen Shot 2014-07-21 at 8.51.48 PM

    Tuesday, July 22

    July 21st, 2014 | Blog | Derek | No Comments

    No OLY class on Saturday. Saturday 9am-11am Feed My Starving Children Event. Sign up! http://volunteer.fmsc.org/Register/Group/JoinGroup.aspx?gid=490976 Saturday – 11am Team WOD. Cookout 1145AM – 1pm. Strength: Front Squat. 5 @ 80%. 4@ 85%. 3 @90%. 2×2 @ 95%. -4 x max strict pullups @ 31X3 tempo. WOD: AMRAP 10 minutes. 5 Overhead Squats (135/95) no more […]

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