Meet the original garage gym CrossFit Crew! This picture was taken on November 9th 2010 at City Park for Coach Kyle’s 21st Birthday WOD. Coach Kale Creech, Drew Lyneis, Cameron LaBelle (From left to right) Drew was the very first athlete we had followed by Cameron and Kale. Yes that is right Coach Kale has been with us since 2010, Thanks Bromigo!!!!!

Freedom WOD Classes

Warm Up:
EMOM for 5 mins
5 Strict Pull Ups beginner/intermediate
10 Strict Pull Ups intermediate/advanced

Strength:
Week 5 of squatting everyday
20 mins to perform:

Front Squats
6 x 2 Working up to a heavy set of 2 reps.

Front Squatting from the bottom position.

Metcon:
Tabata 45/15
Deadlift 115/85 (15 sec rest is a static bar hold)
Handstand Push Ups
Russian KB Swings 53/35
Push Up (15 sec rest is in a plank hold)1 min rest between each station

Elite Competition Class

Rest Day