Saturdays are better with friends! Freedom WOD Classes Warm Up: 12 Mins 400 M Run 10 Burpee Broad Jumps 10 KB DL 400 M Run Metcon: 15 Mins Cap 12 Rounds (with a Partner) For Time 6 Box Jump Overs 24/20 4 50 ft Shuttle Runs 50 ft Kettlebell* Goblet Walking Lunge 53/35 One partner

You Must Click The Link Or Scan The QR Code This Week To Upload Your Workout Score and Extra Credit Point! This Is The Only Way You Will Get Credit. Only Submit on score either RX or Scaled do not submit for both.. 26.3 Open Score Submission – Fill out form 26.3 Extra Credit Points

Baby Evie made her CF debut yesterday! Freedom WOD Classes Warm Up: 13 Mins 2 Mins Row, Bike, Ski or Treadmill Then 10 Ring Rows 10 Push Ups 10 Air Squats 30 Sec Kip Swing 30 Plank Hold 30 Sec Wall Sit Strength: No strength Metcon: 25 Mins “Slow And Steady” Min 0:00 -4:00 Steady

Leader Board has been updated! DNR OPEN Freedom WOD Classes Warm Up 12 Mins 20 Banded or PVC Pass Throughs or Windmills Walking Samson Stretch (down/back) 5 Spealler Rolls Single Leg Alt Squat Jumps (down/back) Then 2 Rounds: 8 Hang Muscle Snatch 8 Hang Power Snatch 8 Hang Squat Snatch 8 Muscle Cleans 8 Power

This Weeks Team Theme: FRIDAY THE 13th Freedom WOD Classes Warm Up 12 Mins Then 2 Rounds: 15 Pull Aparts 10 Kipping Swings 10 Deadlifts 10 Strick Press 10 Back Squats 10 Box Step Ups 10 Sit Ups Strength: No Strength This Week Mobility: 10-12 Athlete Choice Metcon: 25 Min Cap Teams of 2 (1

Don’t forget to upload you 26.2 score before 5:00pm! We will also be doing the drawings for individual point on IG and FB live!   Freedom WOD Classes Warm Up: 8 Mins 2 Rounds :30 Each Air Squat Inchworm Lunges Burpees Then 4:00 Hip Stretch Metcon: 40 Min Cap Recovery WOD: 3k Row or 4.2