Congratulations Dallas for passing your CFL1 CrossFit Cert! You are one step closer to becoming a coach!  Freedom WOD Classes Warm Up: 5 mins 250 m Row or Ski / 600 m Bike2 Rounds 4 /side Single Leg broad Jump Squat 30 Second Hollow Hold 8 Anchor Point T-2-B 250 m Row or Ski /

Hope everyone had a great Easter/weekend! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 6 /side Single Arm KB Split Stance DL 6 /side Single Arm KB Hang Power Clean 6 /side Single Arm Kb Push Press Mobility:  Mobility Between Strength Sets Strength: 16 mins Snatch 8 Mins to find a 8 Rep Max

T.G.I.F! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 60 Sec Double Under or attempt 10 Push Press 20 Banded Pull Aparts 5 Burpees 30 Sec Plank Hold Mobility:  Mobility Between Strength Sets Strength: 16 mins Cleans 8 Mins to find a 6 Rep Max Then 8 Mins to do 6 Reps @ 75%

Stacked and Jacked! Stacked is referencing body position: wrist over elbow, elbow over shoulder, shoulder over hip, hip over knee and knee over heal = braced receiving position. Braced references the body being supported: Quads, glutes are tight and active, abs tight and ribs are knitted down, shoulder pulled back&down. Freedom WOD Classes Warm Up:

We still have to wait until April 5th to verify but it looks like we have several athletes moving to the Quarterfinals! Annie Campain Bailey Baumgaertner Reagan Cyphers Kirsten Martin Shivaun Mcartor TJ Snyder   Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 M Row, Ski, 5 Inchworms 10 Anchor Point T-2-B 5

CrossFit Open prize give away winners: Emma Gomes – $50.00 Taco Stop Ramon Campbell – $50.00 Rocky Mountain Olive Oil Kara Shechter – $50.00 Birota Foods Susan Dunn – $100.00 lululemon TJ Murphy – Choice of shoes ($140 value) Freedom WOD Classes Warm Up: 10 Mins Warm Up: 8 Mins 2 Rounds Plate warm up