Time to give it your all! Last chance to get a WOD in for 2017 and set the tone for 2018! Please note our reduced hours for today and Tuesday via MindBody. We are open for normal Saturday Open Gym.  Freedom WOD Classes Warm Up: Plate Warm Up Strength: Clean 12 mins 8 Rep Max

Warm Up: 3 Mins 30 Sec Banded Revers Flies 30 Sec Banded Curls 30 Sec Banded Good Mornings 30 Sec Plate Burpees 30 Sec Bear Crawl 30 Sec Walking Samson Stretch Core Development: 4 Mins 2 RD Rotation Tabata 20/10 V-ups / Heel Taps Side Plank (right) Russian Twist 10/15 Side Plank (left) Metcon: 15

KidFit is back starting Saturday January 6th. Class time is 9:00-9:45am every Saturday through the CrossFit Opens. See Kyle or Kody to get signed up.  Freedom WOD Classes Warm Up: 10 mins 2 Rounds  X band walks down NOT BACK Plyo Skips down and back https://www.youtube.com/watch?v=NCY9gFsZk9Y 12 Banded Good Mornings https://www.youtube.com/watch?v=affEcxlRurY 12 Hollow Swings Mobility: 10 mins

Warm up: 4 Mins 2 Rounds – 30 Sec Each Mountain Climbers Burpees Sit ups Cat cows Row Intervals: 4 Mins 60 sec M.E Cals 60 sec rest 45 sec M.E Cals 45 sec rest 30 sec M.E Cals Metcon: 15 Min 15 Min Partner AMRAP 11 Sit Ups 9 Burpees 7 Cal Row *1

Free QuickFit Trial Tell all your Friends! See our FaceBook Event for more details. For New Members Only. Starting 1/2/18 – 1/16/18 two week Free Trial! A 35-minute Bootcamp style class Monday-Friday designed to provide the intensity and results of a traditional CrossFit workout without the barbells. Also available Free one hour day care while you

Warm up: 5 Mins 2 Rounds – 30 Sec Each Jumping Jacks Air Squats Lunges Torso circles Inchworms Core development: 4 Min 4 Rd Rotating Tabata: Flutter Kicks Arch Holds Technique review: MB Cleans Metcon: 15 Mins 4 Rounds: 3 Min AMRAP 8 MB Cleans 8 Push Ups 20 Jump Ropes 1 Min Rest BT