If you are planning on signing up for the CrossFit Opens please get signed up sooner than later. For those that are signed up or are going to, We are going to be ordering Opens tee shirts very soon. If you are wanting a shirt please make sure your name is on the Opens board with a shirt size next to your name. The shirts will fit the same way as the Halloween and WOD Killa tee shirts. There will be male and female style shirt so make sure you order your size accordingly.

Freedom WOD Classes

Warm Up:

Strength:
EMOM for 5 mins
10 Toe-2-Bar beginner/intermediate
15 Toe-2-Bar intermediate/advanced

Skills:
20 mins of Split Jerk technique

Metcon:
7 Rounds or time:
7 Jerks 155/115
7 Chest To Bar Pull-ups (if you use a band use the smallest band possible)

Elite Competition Class

1. Conditioning
“Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips

2. Conditioning
EMOMx10:
Odd: 8 Pull ups + 8 Thrusters, 95/65
Even: 8 Pull ups + 8 OHS, 95/65