Sign up for this weekends in-house fundraiser competition via the sign up list at the front desk! RX and Scaled devisions and all movements are scalable for all levels. Workouts will be released today. Freedom WOD Classes Warm Up: 5 Mins 200 M Run 5 Snatch Pulls 7 Hang Power Snatch 7 Strict Knee Raises

Do you know your limitations with your shoulder joints? Learn how to personalize your mobility routine to remain injury free today 11/17 3:45p- 4:15p. Is mobility worth you time? If you’re already planning to come to the 4:20 p.m class then let’s find out. Mobility-is-the-most-important-element-of-crossfit Freedom WOD Classes Warm Up: 0:00 – 25:00  Strict Press

Max Out Week Hooligans, Time To Up Date The PR Board! No ugly reps… Stay tight, move well and hit new PRs Freedom WOD Classes Warm Up: 0:00 – 40:00  Back squat warm up sets and mobility Mobility: Perform mobility between strength sets Strength: 40 Mins Back Squat 1 Rep Max Home WOD: 10 Min

Welcome to another installment of Friday the 13th! Freedom WOD Classes Warm Up: 5 Mins Plate Warm Up Mobility: Perform mobility between strength sets Strength: 12 Mins (De-load Week) Bench Press 90% + 10lbs of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 When you see 5+, 3+, or 1+,

Freedom WOD Classes Warm Up: 5 Mins 500 M Row or 1000m Bike (very casual pace) 2 Rounds 10 Banded Pull Aparts 10 /side Single Leg KB RDL 10 Single Leg Squat Jump Mobility: Perform mobility between strength sets Strength: 15-18 Mins (De-load Week) Deadlift 90% + 20lbs of your 1RM to calculate load 40% X

Happy Veterans Day and thank you to everyone that has served Happy 60th Birthday to Fred Porter! Fred is one of the biggest individual supporters of our Vets4Life program. As he donates to Vets4Life through his Real Estate business. So if you are looking to buy or sale a home contact Fred! Porter Real Estate