Freedom WOD Classes Warm Up: 5 Mins Then 2 Rounds 10 Box Step Ups 10 RDL 10 Box Jumps 10 Russian KB Swings Strength: 20 Mins “A” Week 9 5×5 Deadlift Working up to your heaviest set of 5 reps aka 5 rep max Metcon: 16 Min  8 1-minute rounds of: 15 KB Swings 53/35

Registration is officially live for the 2024 CrossFit Open! As most of you know our goal as a gym is to have 100+ athletes register and compete for the Open each year and we will highly encourage everyone to do so! Not sure what the Open is? The Open is about COMMUNITY and a way

Freedom WOD Classes Warm Up: 12 Mins Warm Up: 6 mins 4 x High Knees (down = 1 / back = 2) 30 Sec Dead bugs 30 Sec Sit Ups 30 Sec Russian Twist w/ or w/out weight 5 Speal Roll Mobility: 6 mins 90 Seconds /side Pigeon Stretch 90 Seconds /side Couch Stretch Strength:

These Custom Nike Metcon’s Could Be Yours! 1)Register For The CrossFit Open https://games.crossfit.com 2)Complete All Three Open WOD 3)Submit Your Open WOD Score Each Week 4)Show Up To The After Part On March 15th For The Drawing   Freedom WOD Classes Warm Up: 5 Mins 2:00 Min Casual Single Unders (Rocky Balboa style) 20 Banded

Annie and Zach are competing this weekend at OFW CrossFit in Windsor! Swing by if you want to see some bad ass athletes doing what they do!! Freedom WOD Classes Warm Up: 8 Mins 2 mins /side Lax Ball Lats 10 Power Cleans 10 Front Squats 10 Box Jumps or Step Ups 10 Banded or

Freedom WOD Classes Warm Up: 5 Mins 200M Run 10 Ring Rows 10 Banded Lat Press Downs 10 Baned Rows 200M Run Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Giant Set: 2 sets x 12-15 Reps Cable or Banded Lat Pull Down W/PVC Pipe Cable or Banded Triceps Extension video Cable or Banded