Another week in the books! 18.5 is coming and shaping up to be our biggest Friday Night Lights yet!!! Please join us Friday night to celebrate our final FNL, to support your teammates and to have some fun with everyone.
CFF’s 1st podcast is live on YouTube! In this podcast we discuss our new phase coming to the CFF community, post Open. “FUNCTION”, will be an amazing addition to CFF. CLICK HERE to watch and make sure you subscribe to CrossFit Frees Channel.
Fitness / Perfection:
B. 4 – 5 rds
40 double unders
20 alt pistols
10 Alt hang db snatch 50/35
Rest 3:30 – 4:30
*modify accordingly and to Open standards
1. Ski erg sprints :35 hard; rest 1 min between x 7
2. Seated (no back support) double DB Over head support holds. (Can have partner assist up to lock out, or can push press them up before being seated). :20 holds x 7
3. Belly to floor: db wide rear flies (short range of motion , Small db is cbange plates) 12-15 reps x 3-4 sets
4. Banded Hamstrings curls / pulls – 12-15 reps x 3-4 Sets
5. Suitcase hold single leg jump ups. X 3 reps each leg. Rest :90-2 min x 5 sets