14.1....and then some

Thursday Three Peat WOD

Pre-Game

5 HSPU EMOM for 8 Minutes. 

3 minute break

WOD

A. 5 Minute AMRAP

10 Thrusters-95/65#

10 C2B Pull-Ups

3 minute break

B. 5 Minute AMRAP

10 OHS- 95/65#

10 Lateral Bar Hops

Benchmark Wednesday- Karen

It's A Pull-Up Kinda Day...If you wear your gloves, make sure they match your purse gentlemen :)

I'm Baaaaaaack....Great Monday WOD

Thursday 2/20

Benchmark Wednesday: Josh OHS & Pull-Ups

KB "Chrusters"

No Rep Week. Testing Your Standards All Week

Ascending Ladder Until Time Expires

Fight Gone Bad

New Movement. 1 Arm DB/KB OHS. New Spot On Board Will Be The "Scores" Category. We Used To Always Collect Score, Now We'll Bring It Back

Deads Today, Front Squats Tuesday. Big Met Con Wednesday. No Pre Game Then

New Board Is To Plain. Our Posters & Banners Will Be Around It Soon

MANY PAYMENTS STILL DUE...Active Recovery Kinda Day....Kinda.

Pre-Game- 15 Rounds

100m Row

15 Second Rest 

WOD- The 100's...1 Round 

100 Box Jumps

100 HRPU

100 Double Unders

100 Ball Slams- 30/20# 

The Last Person Finishing Is Just As Important As The First One...Comradery. It's What We At CF Freehold Express Daily. When YOU Finish, Remember There Are Others Still Working. Find A Friend, Cheer Them On And Support To The Finish

Pre-Game

Front Squats- 6x3

221 Tempo (2 Seconds down, 2 second hold, 1 second up pure explosion) 

WOD- 5 Rounds (7 Reps = 1 Round) 

Bear Complex

Power Clean 

Front Squat

Push Press

Back Squat

Behind Neck Push Press 

All of the movements must be performed separately. They cannot be combined into a squat clean thruster back squat thruster. 7 reps is one round. The bar can never rest on the floor or the round is void. No Rx weights. Start where you are comfortable and try to add weight each successive round. 

Payments Due Please. Chipper Time

WOD- 1 Round For Time

60 Wall ball- 20/14

50 KBS- 70/53

40 Box Jumps

30 Ring Dips

20 Burpees

10 OHS 135/95

Warm-Up and Pre Game Discussed in class until black board is ready again. 

All Classes Are Cancelled For Tonight. Sorry for any inconvenience but I do this as a precautionary cancel. I don't need any accidents attempting to get to or home from CrossFit on my conscious. Go sign up for our text alerts.

Check FB- CrossFit Freehold. Has some info on a new mass text system we will use for important updates such as today's snow issue. Any questions text or call me. Thank you.

Payments Due....Deadlifts, Front Squats, Split Jerk Month

Pre Game-

Deadlift 5X3

WOD- 5 Rounds

3 DL @ 75-80% Pre-Game 3 Rep Max

6 TTB

9 Pull-Ups 

PLEASE GET PAYMENTS IN ON YOUR FIRST, FIRST, FIRST VISIT TO THE BOX. THANK YOU.