We will have the live announcement of CrossFit Open Workout 20.1 and see Rich Froning  face off against Scott Panchik Freedom WOD Classes Warm Up: 5 mins 2 Rounds 10 Deadlifts 8 Push Press 10 inch Worms 8 Squat Jumps Strength: DeadLift 10 min 2 Rep Max touch and go (no more than 3 attempts)

Cesar says, you better be at the Halloween WOD on the 19th! Freedom WOD Classes Metcon: 5 Mins Plate Warm Up Mobility: 6 mins 3 mins / side Banded Hip Stretch Strength: 20 mins Squat Clean 10 min 2 Rep Max (no more than 3 attempts) Front Squats 3×3 Pyramiding Up Metcon: 12 Min Cap

Oh Snap! I see it…. the CrossFit Open is here!   Get ready for Friday Night Lights! Freedom WOD Classes Warm up: 5 mins 3 Rounds 12 Banded Rows 8 Push Ups with 3-5 Second negative down phase 12 Kb RDL Strength: 15 mins Bench Press 10 min 2 Rep Max (no more than 3 attempts)

We are so excited that these two finally tied the knot! Congrats Coach Chris and Lisa 💍 Freedom WOD Classes Metcon: 5 mins 2 rounds 100 m Run Around the Building (Parking lot door to College door) 8 WB 10 Kipping Swings 8 Burpees Then 1 Min Samson Stretch per side Strength: Squat Snatch 8 min

Happy early 23rd Bday to Samantha Rosenberry! Have an amazing day tomorrow! Freedom WOD Classes Metcon: 5 Mins 2 Rounds 200 M Run 10 Box Step Overs 10 Band Pull Aparts 10 Ring Rows Strength: Strict Press 8 min 4 Rep Max touch and go (no more than 3 attempts) Then: Core Rotating ½ Tabata

Congratulations Coach Bre for passing your CFL2 CrossFit Cert! Freedom WOD Classes Warm Up: 5 mins Row 200 or bike .3 mile 2 Rounds 10 Deadlifts 30 Second Plank or Handstand Hold 10 Banded Good Mornings Row 200 or bike .3 mile Strength: DeadLift 10 min 4 Rep Max touch and go (no more than