Here We Go! CrossFit Open 23.2A & B Freedom WOD Classes Warm Up:  Metcon: 20 Mins “23.2A” Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. “23.2B” Immediately following 23.2A, athletes will have

New Clue From Dave Castro For 23.2 Freedom WOD Classes Warm Up: 13 Mins 4 Mins to roll out/mobilize Then 1 Min Row, Bike, or Ski 10 Banded Lat Press Down Plate Warm Up Strength/Conditioning: 15 mins Note: If you’re competing in the Open you should throttle back and do less today aka don’t tear

Finally, we are fully stocked up on protein and recovery drinks! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 8 Banded Good Mornings 8 RDL 8 Strict Press Mobility: 10 mins Athlete Choice Roll out quads, glutes, hamstrings, calfs, chest, shoulder, t-spine ect Strength: 5 mins 5 Min EMOM 3-7 Walk Walks on the

K-9 Graffit Today we honor K9, Graffit, who was shot & killed while assisting the Golden Police Department and Colorado School of Mines in the early morning on 2/13/23 with a search for an armed suspect in the area of 6th Ave & 19th St. “We’ve always known Graffit was brave; today he proved a

Freedom WOD Classes Warm Up: 6 Mins 2 mins /Side Lax Barbell Smash Then 2 Rounds 10 /leg Front Kicks and Lat Kicks 5 Snatch Grip Deadlift 5 Hang Power Snatch 5 Back Squats Strength: Every 90 seconds, for 9 minutes (6 sets): Snatch *Set 1 = 2 reps @ 75% *Set 2 = 2

Here We Go! CrossFit Open 23.1 Freedom WOD Classes Warm Up:  2 Rounds 10 /leg Front Kicks and Lat Kicks 5 Power Cleans 5 Front Squats Metcon: 20 Mins “Open Wod 23.1 AKA 14.1 RX’D Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 20/14 30 cleans