(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

November 29, 2019

REMINDER: ONLY ONE CLASS TODAY AT 9:00 AM!

Teams of 4 (rotating)

EMOM x 40:00

1 - 15/12 Calorie Assault Bike

2 - 45s Sandbag Bear Hug Hold

3 - 10 Toes to bar + 5 Burpees

4 - 5 Ground to Overhead

November 28, 2019

REMINDER: ONLY ONE CLASS TODAY AT 9:00 AM! COME IN AND GET THAT WORKOUT IN BEFORE SPENDING THE DAY WITH YOUR FAMILIES! HOPE YOU ALL HAVE A HAPPY THANKSGIVING!

“Team Turkey”

In teams of 4 complete 10K Row.

A. Rows

B. 12 Devils Press (35/20)

C. 12/9 Cal Bike into AMRAP A...

November 27, 2019

REMINDER: TODAY'S LAST CLASS WILL BE AT 4:30 PM

A.

4 sets:

Rear Foot Elevated Split Squat x 5/side (heavier)

Seated Two Arm DB Arnold Press x 8/side 

B.

Every 5:00 for 4 Sets:

15 Calorie Ski

15 Calorie Row

15 Burpees

November 26, 2019

A.

4 sets:

6-8/side Staggered KB Deadlifts

15-40s Supine GHD Hold

12-15/side Lateral Ball Slam 

B.

AMRAR in 20:00

5 Strict Chest to bar Pull-ups

10 Push-ups

10/8 Calorie Assault bike

November 25, 2019

And just like that Coach CH and his team "ROMWOD MEATSQUAD" will be competing at the Crossfit Games. Congratulations!! 

A.

4 sets:

Bench Press x 6 reps (Building)

Barbell bent over rows x 10 reps

B.

5 rounds:

40s DB Snatch

20s rest

40s Toes to bar

20s rest

40s Air Squats

20s rest

4...

November 22, 2019

A.

5 Sets:

Front Squat x 3 reps with 1 sec pause at parallel on the way UP

Single Arm DB Row x 8/side

B.

AMRAP in 15:00

9 Power Snatch (95/65)

9 Thrusters (95/65)

9 Calorie Assault Bike

November 21, 2019

40:00

1000m Row

20 R. Kettlebell Swings 

30 Calorie Assault Bike

40s Side Plank/side

500m Ski

60s Wall Sit

November 20, 2019

Let's give a shout out to Coach CH as he leaves for Ireland today to compete in one of the Crossfit Games Sanctioned Competitions this weekend. 

A.

4 sets:

Rear Foot Elevated Split Squat x 5/side (heavier)

Single Arm DB Arnold Press x 8/side 

B.

12 Sandbag Squats
12 Bar...

November 19, 2019

A.

4 sets:

8/side Staggered KB Deadlifts

10-30s Supine GHD Hold

10/side Lateral Ball Slam 

B.

EMOM 20:00
1 - 20 Kettlebell Swings 
2 - 15/12 Calorie Assault Bike
3 - 100’ Sandbag Carry
4 - 50’ Handstand Walk