It’s CrossFit Season! With the CrossFit Open beginning in February we wanted to get everyone in the competition mood! This in house competition will be simple and to the point. 3 Workouts in 4 hours(ish) No Teams No Floaters Scaled Options for all workouts (think CF open scaling) $20 Buy In Competitors will judge each

Freedom WOD Classes Warm Up: 10 mins 2 Mins /side Chest Lax ball 2 Rounds 10 Banded Pull Aparts 10 Deadlifts 10 Box Step Ups 10 Strict Press Strength: 15 mins Tempo Strict Hand Stand Push Ups (kip up only as a last resort) 3×5 w/ temp 3-0-1-0 3 sec down, 0 at the bottom,

Freedom WOD Classes Warm Up 10 Mins 3 Rounds 200 M Row or Ski 6 Push Ups 6 Sit Ups Mobility:10 Mins 2:00 /Leg Barbell Quad Smash 90 sec /side Lax Ball Glutes Strength:  6 Mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Anchor Point T-2-B Hollow Rocks Reverse Crunch Metcon: 18

Freedom WOD Classes Warm Up: 8 Mins 20 Pass Throughs 10 / Side Front & Lateral Kicks 2 Rounds: 5 Air Squats 5 Snatch Squat Snatch 5 Pull Ups 5 Burpees Strength: 8 Mins 3 Position Snatch (Full Sq Snatch, Low Hang Sq Snatch, High Hang Sq Snatch) 3×3 at 65, 70 & 70% 60

Have an amazing weekend and an even better New Year! See you all in 2023! Freedom WOD Classes Warm Up 10 Mins 2:00 /side Tricep and Lat Smash Then 2 Rounds 15 Banded Pass Throughs 200 M Row or Ski (no Bike unless required per individual) 9 Hang Muscle Clean 6 Front Squats Strength: 8

We would love to have everyone register for the CrossFit Open this year. Our goal is 100 athletes! Click the link below to get registered. 2023 CrossFit Open Registration Freedom WOD Classes Warm Up 10 Mins 2 Rounds 30 Sec Double Under Practice 8 Ring Rows 10 Push Ups 12 Deadlifts Then 90 Sec/side Lax