Posts from the ‘Blog’ Category

  • 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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  • Screen Shot 2014-07-20 at 8.53.36 PM

    Monday, July 21

    July 20th, 2014 | Blog | Derek | No Comments

    Strength: 5 x 1 hang power clean + 1 hang squat clean. WOD: 4 rounds for time. 20 KB snatch, 15 Box Jumps (24/20). Then run 400m.

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  • Screen Shot 2014-07-19 at 11.36.12 AM

    Sunday, July 20

    July 19th, 2014 | Blog | Derek | No Comments

    9:30am – Makeup WoD/Skills No yoga today or next Sunday. New yoga class on Mondays @7pm.    

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  • Screen Shot 2014-07-18 at 7.48.33 PM

    Saturday, July 19

    July 18th, 2014 | Blog | Derek | No Comments

    8:30am – Advanced OLY 9:30am – WoD  

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  • Screen Shot 2014-07-17 at 6.28.32 PM

    Friday, July 18

    July 17th, 2014 | Blog | Derek | No Comments

    Get your team together for Fitoberfest. http://crossfitfreedom.com/fitober-fest/ Strength: Alternating on the minute for 12 minutes (6 sets each). -5 Thrusters (70%), -2 rope climbs. WOD: 15 minute running clock. 3 x 5 min rounds -800m run, AMRAP KB swings. -800m row, AMRAP KB swings. -50 Burpees, AMRAP KB swings. Score total KB swings.

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  • Screen Shot 2014-07-16 at 8.32.58 PM

    Thursday, July 17

    July 16th, 2014 | Blog | Derek | No Comments

    Members of CrossFit Freedom and CrossFit A3 are joining forces for a fun day at Feed My Starving Children Sat, July 26, 2014, 9:00 AM – 11:00 AM, including a team WOD and BBQ at CrossFit Freedom immediately following. Please use the following link to sign up. You must reserve a spot to volunteer! Details […]

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  • Screen Shot 2014-07-15 at 8.11.58 PM

    Wednesday, July 16

    July 15th, 2014 | Blog | Derek | No Comments

    Strength: On the minute for 10 minutes, alternate between (5 sets each), 4 Strict Press @ 70%, 10 Weighted Barbell Step ups (5 R then 5 L – as heavy as possible). WOD: On the minute for 12 minutes, complete, 2 lateral barhop burpees, 4 push press (135/95), 2 lateral barhop burpees. -Score each round […]

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  • Screen Shot 2014-07-14 at 10.06.09 PM

    Tuesday, July 15

    July 14th, 2014 | Blog | Derek | No Comments

    Strength: Power Clean. 5-5-3-3-3. Build to heaviest set of 3 – all reps touch and go. WOD – for total working time. 750 row, 8 power cleans (70% of todays heaviest set of 3). Rest no more than 2:30. 500 m row, 12 power cleans. Rest no more than 1:30. 250 m row, 15 power […]

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  • Screen Shot 2014-07-13 at 9.44.16 PM

    Monday, July 14

    July 13th, 2014 | Blog | Derek | No Comments

    Strength: Back squat. 3 X 3 @ 90%. Amrap @ 75%. WOD: AMRAP 11 minutes. 8 Box Jumps (30/24), 12 DB/KB ground to overhead, 15 Wall Ball shots.

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