New Program (Aka Murph Prep) Starts Monday! Freedom WOD Classes Warm Up: 8 Mins 1200M Bike / 500 M Row Then 2 Rounds 8 RDL with 3 sec negative 8 Inchworms 8 Alt Single Leg Broad Jump Strength: 20 Mins 20 Mins to Find a Deadlift 1 Rep Max Metcon: 16 Min Cap 4 Rounds

Hope You Are Ready For A Juicy Leg Pump Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8 Box Step Ups 12 Steps /side X-Band Walks 8 Thrusters Then 1 Min /side Samson Stretch Strength: 20 Mins 20 Mins to Find a Front Squat 1 Rep Max Mobility: 4 Mins 2 min /side Barbell

IT’S BENCH PRESS DAY! Freedom WOD Classes Warm Up: 10 Mins 5 Min EMOM 5-8 Strict T-2-B / Knee Raises Then 8 Push Ups 8 Kipping Swings 5 Push Up 5 Ancho Point T-2-B Strength: 20-25 Mins to Find a Bench Press 1 Rep Max Metcon: 12 Min Cap 4 Rounds 10 Floor Press @

Congrats to Emily and Kirsten on making it and completing the 2022 CrossFit Quarterfinals! We couldn’t be more proud of you two! Freedom WOD Classes RETEST WEEK! Warm Up: 10 Mins 5 Min EMOM 5-8 Burpees Then 5 Deadlifts 5 Clean High Pulls 5 Power Cleans 5 Front Squats Mobility:  Mobility Between Strength Sets Strength:

MURPH Prep… It Has Begun! Freedom WOD Classes Warm Up: 5 Mins 15 Banded Pull Aparts Walking Samson Stretch N-S 5 Push Ups 5 Ring Rows 10 Air Squats Metcon: 40 Min Cap Partner 40 Min EMOM Minute 1: 5 Pull Ups 10 Push Ups 15 Air Squats Minute 2: 10 Sit Ups Scaled Minute

Freedom WOD Classes Warm Up: 5 Mins 15 Banded Pass Throughs 10 /side Front and Lat Kicks 8 Snatch Lift Offs 8 Snatch Grip Deadlifts 8 Snatch High Pulls 8 Hang Squat Squat Mobility:  Mobility Between Strength Sets Strength: 15-18 Mins  Squat Snatch 3 sets 2 Rep @ 85-90% of 1RM from week 1 Metcon: