20.1 is in the books. Everyone did an amazing job. Lets see what 20.2 has in store for us on Thursday. Dave Castro have mercy on us. Freedom WOD Classes Warm up: 5 mins 3 Rounds 5 Push Ups 30 Sec of Double Under Practice 12 Banded Good Mornings Strength: 15 mins Bench Press 10

Bring a friend day is this Saturday, October 19th for our 9th annual Halloween Wod that started in the original garage gym back in 2011. This year will also be our 6th anniversary of being an Affiliated CrossFit Gym! Below is a link to our Face Book event page, please share it with your friends

During the CrossFit Open show us how hard you are working by tagging your posts with #hardworkintheopen20. Winners will be announced on Ascent’s Instagram every Friday between 10/10-11/11 and will take home a prize pack from the following brands: @rpstrength @liftingcultureapparel @theprofessorproject @caffeineandkilos @ascent_protein And for the grand prize… A 1-YEAR MEMBERSHIP TO YOUR GYM OR

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)