IT’S BENCH PRESS DAY! Freedom WOD Classes Warm Up: 10 Mins 5 Min EMOM 5-8 Strict T-2-B / Knee Raises Then 8 Push Ups 8 Kipping Swings 5 Push Up 5 Ancho Point T-2-B Strength: 20-25 Mins to Find a Bench Press 1 Rep Max Metcon: 12 Min Cap 4 Rounds 10 Floor Press @

Congrats to Emily and Kirsten on making it and completing the 2022 CrossFit Quarterfinals! We couldn’t be more proud of you two! Freedom WOD Classes RETEST WEEK! Warm Up: 10 Mins 5 Min EMOM 5-8 Burpees Then 5 Deadlifts 5 Clean High Pulls 5 Power Cleans 5 Front Squats Mobility:  Mobility Between Strength Sets Strength:

MURPH Prep… It Has Begun! Freedom WOD Classes Warm Up: 5 Mins 15 Banded Pull Aparts Walking Samson Stretch N-S 5 Push Ups 5 Ring Rows 10 Air Squats Metcon: 40 Min Cap Partner 40 Min EMOM Minute 1: 5 Pull Ups 10 Push Ups 15 Air Squats Minute 2: 10 Sit Ups Scaled Minute

Freedom WOD Classes Warm Up: 5 Mins 15 Banded Pass Throughs 10 /side Front and Lat Kicks 8 Snatch Lift Offs 8 Snatch Grip Deadlifts 8 Snatch High Pulls 8 Hang Squat Squat Mobility:  Mobility Between Strength Sets Strength: 15-18 Mins  Squat Snatch 3 sets 2 Rep @ 85-90% of 1RM from week 1 Metcon:

Congrats to all of our athletes that made it to the next level aka, The Online Individual Quarterfinal and Age-Group Quarterfinal! Individual: Competition starts Thursday March 24th Annie Campain: Women’s Open – Rank 873 – cut off 6,429 Kirsten Martin: Women’s Open – Rank 1,579 – cut off 6,429 Emily Fleeks: Women’s Open – Rank

Team Snatch Dragons! Freedom WOD Classes Warm Up: 6 Mins 5 Burpees 15 Banded Lat Press Downs 15 Banded Y’s 10 KB RDLs 10 Kb Swings 5 Burpees Mobility:  Mobility Between Strength Sets Strength: 15 Mins  Bench Press 3 sets 2 Rep @ 85-90% of 1RM from week 1 Metcon: 15 Mins4 Rounds of 3