Welcome to the new program! Murph Prep is in full effect over the next eight weeks! We will be doing a different Hero WOD every week up until Murph. It won’t be on Monday’s every week…. but it is today, so have fun! Our weekly stregnth plan is as follows but we will not have

Workouts are always better with a partner! Freedom WOD Classes Warm Up: 8 Mins 5 Min EMOM 5-8 Strict Pull Ups Then 5 Deadlifts 5 Snatch High Pulls 5 Power Snatch 5 Over Head Squats Strength: 20 Mins 20 Mins to Find a Snatch 1 Rep Max Metcon: 16 Min Cap 16 Min Partner AMRAP

New Program (Aka Murph Prep) Starts Monday! Freedom WOD Classes Warm Up: 8 Mins 1200M Bike / 500 M Row Then 2 Rounds 8 RDL with 3 sec negative 8 Inchworms 8 Alt Single Leg Broad Jump Strength: 20 Mins 20 Mins to Find a Deadlift 1 Rep Max Metcon: 16 Min Cap 4 Rounds

Hope You Are Ready For A Juicy Leg Pump Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8 Box Step Ups 12 Steps /side X-Band Walks 8 Thrusters Then 1 Min /side Samson Stretch Strength: 20 Mins 20 Mins to Find a Front Squat 1 Rep Max Mobility: 4 Mins 2 min /side Barbell

IT’S BENCH PRESS DAY! Freedom WOD Classes Warm Up: 10 Mins 5 Min EMOM 5-8 Strict T-2-B / Knee Raises Then 8 Push Ups 8 Kipping Swings 5 Push Up 5 Ancho Point T-2-B Strength: 20-25 Mins to Find a Bench Press 1 Rep Max Metcon: 12 Min Cap 4 Rounds 10 Floor Press @

Congrats to Emily and Kirsten on making it and completing the 2022 CrossFit Quarterfinals! We couldn’t be more proud of you two! Freedom WOD Classes RETEST WEEK! Warm Up: 10 Mins 5 Min EMOM 5-8 Burpees Then 5 Deadlifts 5 Clean High Pulls 5 Power Cleans 5 Front Squats Mobility:  Mobility Between Strength Sets Strength: