We would love to have everyone register for the CrossFit Open this year. Our goal is 100 athletes! Click the link below to get registered.

2023 CrossFit Open Registration

Freedom WOD Classes

Warm Up 10 Mins
2 Rounds
30 Sec Double Under Practice
8 Ring Rows
10 Push Ups
12 Deadlifts
Then
90 Sec/side Lax Roll Lats

Strength/Conditioning: 15 mins
100-80-60-40-20 DU
5-5-5-6-6 Strict Pull Ups Between Each Set of DU
Or 5-4-2-2-2 Ring MU

If you are still working on getting DU’s Perform your sets as follows
90 Sec – 75 Sec – 60 Sec – 45 Sec – 30 Sec worth of attempts

Metcon: 18 Min Cap
4 Rounds for time of:
15 Ring rows
15 Bench Press 135/95
15 Deadlift 185/125

Advanced Athletes Elevate Your Feet On A Box For Ring Rows.

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups