It’s HERE! 21.1 CrossFit Open Live Announcement will be streaming on the t.v. in the lobby at 6:00pm! If you can’t make it in to watch you can stream it live via  Games.CrossFit.com

Freedom WOD Classes

Warm Up: 13 Mins
2 Min Row, Bike, or Ski
Then
Plate Warm Up

Mobility: 
Mobility Between Strength Sets

Strength: 20 mins
Push Press 10 Mins to find a
4 Rep Max
Then 10 Mins to do
4 Reps @ 75% 4RM
4 Reps @ 70% 4RM

Home WOD: 20 Mins
20 Min EMOM
Min 1: Run, Row, Bike or Ski
Min 2: Rest

Record distance. This is designed to be an active recover workout to prep for the Friday Night Lights

Metcon: 20 Mins
20 Min EMOM
Min 1: Row, Bike or Ski
Min 2: Rest

Record distance. This is designed to be an active recover workout to prep for Friday Night Lights.