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:

Schedule Change For Saturday 9/3 Open Gym. We will only have one hour of Open gym from 7:30 – 8:30am to allow everyone, including coaches to be able to make it down to the Tour-de-fat festivities down town. We hope to see you at the bike parade! Freedom WOD Classes Warm Up: 8 Mins 10

Freedom WOD Classes Warm Up: 5 mins 5 Min AMRAP 10 RDL X-Band Walk wall-2-wall-2-wall 10 Anchor Point T-2-B 10 Glute Bridges Strength: 20-25 Mins Progressive Over Load Week One Bench Press 75% + 10-15lbs of 1RM 6×6 Metcon: 12 Min Cap 5 Rounds 5 KB Deadlift 70/53 10 Russian KB Swings 15 T-2-B

Coach Taylor running her first solo classes today! Please give her the same attention and respect you give all the other coaches! Freedom WOD Classes Warm Up: 5 mins 5 Min AMRAP 200 M Row or Ski 20 Banded Pull Aparts 10 Push Ups 10 Cuban Rotations Strength: 20 Mins Progressive Over Load Week One