Freedom WOD Classes Warm Up: 5 mins Medball Warm Up Strength: 8 mins 3×5 at 60, 65 & 70% Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for

Warm Up (5 Mins) 2 Min Warm Up Row Then 2 Rounds: 8 Pull Ups E-W Bear Crawl W-E Spiderman Walk Metcon (18 Mins) 18 Min AMRAP 200/170 M Row 10 Push Ups 200/170 M Row 10 Pull Ups

Bring a friend day is this Saturday, October 20th for our 8th annual Halloween Wod that started in the original garage gym back in 2011. This year will also be our 5th anniversary of being an Affiliated CrossFit Gym! Below is a link to our Face Book event page, please share it with your friends

Warm Up (5 Mins) 2 Rounds: 30 Seconds at Each Squat Burpee Sit Ups Then: 1 Min at Each Bicycle Crunch Lunges Hollow Hold / Flutter Kicks Metcon (16 Mins) 4 Rounds or 16 Mins 25 Air Squats 20 Sit Ups 200 M Run

2018 Pounds For Pups was a huge success! With 5 teams competing and lots of support from our spectating athletes we ended up with a 2nd place finish from one of the female teams and a two way tie for 3rd on our male teams. Fun fact our third male team was only 15lbs off

Warm Up (6 Mins) 2 Rounds 10/side DB Hang Snatch High Pulls 10/side DB Hang Snatch 10/side S.A DB Press 8 Burpees Over DB 15 Banded Pass Throughs Metcon (16 Mins) Rotating Tabata :45/:15 Alt. DB Hang Snatch Bike For Cals DB Push Press Jump Ropes