The Pride WOD Social FB Event Page is live. Please RSVP and invite anyone you’d like to join. Don’t forget to register on mindbody (ticket link is on the FB event) but keep in mind that the shirts will not be ready by the day of the event. Thank you for your support as we

Happy 21st Birthday Mariah! Thank you for bringing your lighthearted energy to the family and everyone around you! Freedom WOD Classes Warm Up: 6 Mins 30 DU / Singles 4/Side Over Unders 10 Hang Power Cleans 10 Front Squats 30 DU / Singles 2:00 Hip and Ankle Opener Mobility: 5 Mins Banded Ankles Distraction or

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 15 Banded Y’s 15 Banded T’s 10 Strict Press 15 Air Squats 5 Spealler Rolls Strength: 12 Mins Strict Press 4 Rounds on the 2:00 10 Strict Press (55%) Mobility: 5 Mins 5 Min Banded Shoulder Stretches Home WOD: 10 Min Cap 21-15-9 Push Press (115/75)

Freedom WOD Classes Warm Up: 3 Mins 400 M Run Core: 5 Mins 3 Rounds – :30 at each station: Strict Hanging Knee Raise w/ Twist Hollow Hold Plank Mobility: 4 Mins 1:00 / Side Samson 1:00 Hip & Ankle Opener 5 Inchworms Technique: 5 Mins Jog v. Sprint Home WOD: 20 Mins Running Intervals

Freedom WOD Classes Warm Up: 5 Mins 10 Burpees 5 Hang Muscle Snatch 10 Hang Power Snatch 200 M Run 2:00 PVC Shoulder ROM Strength: 15 Mins Hang Power Snatch – 5 Min Drills *Focus on set up, timing and 1/2 squat receiving position 4 x 8 Hang Power Snatch – 10 Mins *Perform Mobility

To our DNR Hooligan Nation, I’m sure by now, you have seen and heard of the turmoil ripping through the CrossFit community. Greg Glassman made some unforgivable and careless comments that has damaged the CrossFit name. These comments have caused anger and outrage, creating a ripple effect of CrossFit gyms across the country to disaffiliate