Light Weight Baby! Freedom WOD Classes Warm Up: 5 Mins 5 Min AMRAP 20 reps PCV Pass Throughs 8 Air Squats  8 X-Band Walks 8 Complexes Snatch Lift Off + Snatch DL + Snatch High Pull + Hang Squat Snatch Strength: 50 Mins  Max Out Week!(technique for newbs) Sq Snatch & Back Squat Split your

“United We Stand Divided We Fall” Every year we gladly accept this challenging workout in honor of so many people lost 21 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There

If you get a chance head down to Windsor tomorrow to watch our athletes crush it at this years Summer Showdown hosted by Official Fitness Windsor. SUMMER SHOWDOWN Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Front and Later Kicks per side Wall-2-Wall Bear Crawl 8 Hang Power Cleans 8 Front Squats 8

Halloween Shirts, 3/4 Baseball T-shirts, Tanks and Hoodies are ready for pre-order. The sign up sheets are at the front desk. There is a sign up sheet for each type of shirt, so chose the correct sheet and place your size and shirt color request. Freedom WOD Classes Warm Up: 5 Mins 5 Min AMRAP

Hooligans Help Us Welcome Our September Fundamentals Class As They Have Their First Class Today. There Are 25+ New Athletes Registered, If You See A New Face Make Them Feel Welcome! Due To the Size Of the Fundamentals The 7:20pm CrossFit Class Has Been Cancelled. Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10

Freedom WOD Classes Warm Up: 5 Mins 5 Min AMRAP 20 reps PCV Pass Throughs 8 Air Squats  8 X-Band Walks 8 Complexes Snatch Lift Off + Snatch DL + Snatch High Pull + Hang Squat Snatch Strength: 20 mins Week3: Functional Over reaching Sq Snatch 80-85% + 10lbs of 1RM 5 x 1 Metcon: