Freedom WOD Classes Warm Up: 8 mins 2:00 DU Practice 20 Band Tricep Extensions 20 Pull Aparts 10 Kip Swings :30 Hollow Hold 1:30/Side LAX Roll Chest / Shoulders Strength: 12 Mins 3 Superset 5-8 Strict Press or HSPU 12-15 Wall Glides between sets 3:00 Rest Between Sets Metcon: 13 Min Cap “May The 4th

We are bringing back our 4 Week KidFit Summer Camp this June! Registration is open now for kids aged 7-12 (13+ can join regular CF classes). Schedule: June 5-28th Monday, Wednesdays Time: 11:00-Noon Details: . Throughout the 8 sessions your kids will explore CrossFit fundamentals with lightweights or pvc pipe, improve their cardiovascular endurance and

Freedom WOD Classes Warm Up: 6 mins 6:00 Circuit: 5 Jefferson Curls 10 RDLs Spiderman Walks w/ push up N-S-N 10 Ring Rows Strength: 18 Mins 4 Sets: 5-8 Unbroken Clean & Jerks *Start around 50% and increase weight if possible each round Metcon: 18 Min Cap 5 Rounds For Time: 10 Deadlifts 185/135 or

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters,

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 KB Jefferson Curls 10 Air Squats 5 Inchworms :30 Hollow Hold Then 1:30 / Side Couch Stretch Core / Intervals: 15 Mins 7 x 10 Cal Sprint :30 Rest between intervals Then 3:00 Rest 4 Round Tabata :20/10 L-Hang or Tuck Hang or Hollow Hold

Thank you Coach Tyler and Dawn (Tyler’s mother) for designing some awesome Murph shirts for us again this year! Pre-order your shirt before May 16th. Sign up list is on the front desk. Freedom WOD Classes Warm Up: 8 mins 400 M Run 1:00 PVC ROM 2 Rounds: 5-8 Unbroken Walk Around Box – Video