We have our first 4 athletes registered for the 2024 CrossFit Open! Nathan Trujillo  Lingling Gallacher Bri Risk Beki Terry   Freedom WOD Classes Warm Up: 12 Mins 2 Min Double Under Practice 20 Baned Pull Aparts 10 Snatch High Pulls 10 Power Snatches 10 Back Rack Snatch Grip Push Press 5 Burpees Then 2

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: 10 Mins Then 2 Rounds 10 Deadlift 10 Hang High Pulls 10 Hang Snatch Strength: 20 Mins 5×5 Deadlift Working up to your heaviest set of 5 reps aka 5 rep max Metcon: 20 Min Cap Teams of 3 20 Min AMRAP Bike for meters 8 Pull Ups 8 Hang

Freedom WOD Classes Warm Up: 10 Mins 250 m Row or Bike .6 Then 2 Rounds 10 Push Ups 10 Box Step Ups 10 Ring Rows Strength: 18 Mins 5×5 Bench Press Working up to your heaviest set of 5 reps aka 5 rep max Metcon: 15 Min Cap 4 rounds 10 Box Jumps 10

Open Registration Begins – Jan. 9, 2024. What should this years CrossFit Open Theme Be? Freedom WOD Classes Warm Up: 12 Mins 2 mins casual Row, Ski or Bike 10 Crossbody Mountain Climbers 10 Bicycle Crunches 10 Sit Ups 3 mins /side Quad Barbell Smash Strength: 10 Mins 3 Rounds (5 mins) 20 Reverse Crunch 20

Freedom WOD Classes Warm Up: 5 Mins 20 Banded Pull Aparts 10 Cuban Rotations With Press 10 Front Raises 10 Push Press 20 Banded Pull Aparts Strength: 20 Mins Week “B” AKA Unilateral Isometric Body Balancing Station 1 Super Set: 2 sets x 12-15 DB Seated Forward Leaning Arnold Rotations Db Arnold Press video 90