Say hello to Ada Mae Severson, born 8/10/16 at 6:58am. 8lbs 5 oz and 20.5 inches(almost taller than her dad).. Shes been doning CrossFit almost her whole life.  Congrats Megan and Blake Severson!!

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength: 15-20 mins
Test Week: One Rep Max
Pull Ups / Toe-2-Bar

Metcon:
3 Rounds 12 Min Cap
400 M Run
21 Box Jumps
12 V-ups

Elite Competition Class

1. Clean and Jerk
1 Power Clean + 3 Front Squats + 1 Jerk

2.  Gymnastics Conditioning
4 RFT: 20 unbroken C2B pull ups, rest as little as possible between sets

3.  Conditioning
“31 Heroes”
Teams of 2, AMRAP 31*:
8 Thrusters (155/105)
6 Rope Climbs, 15′
11 Box Jumps (30/24)
Continuous 400m run w/ sandbag
*One athlete works on the thrusters, ropes and boxes while the other runs.  Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31 minutes.