Please take note: For the next 5 weeks Friday at 12:00pm is designated exclusively for CF Open athletes to perform the CF Open wod of the week. 12:00pm will not be a normal class WOD or an open gym time. ALSO… Kill Cliff will be sponsoring CFDNR 17.1 Saturday Night Lights. We currently have 106

Freedom WOD Classes Warm Up: 3 Rounds 10 Hollow Body Swings 30 Sec Hand Stand Hold 10 Single Leg Broad Jump Squat (alternate legs) Movement of the Week: 3×8-10  of Victory 3×8-10 of Row Strength: 5 Min EMOM Burpees 10 Beginners/Intermediate 15 Intermediate/Advanced Metcon: 25 C-2-B Pull Ups 20 Hand Stand Push Ups 30 Box

Did you know Walker Tolpa, Asher Tolpa, Connor Chappell, and Sara Ogden from our KidFit class are signed up for the Kids version of the CF Open “Garage Games Junior Open”, and will be throwing down with everyone on Saturday Night Lights. Freedom WOD Classes Warm Up: 3 Rounds 5 Hang Clean Unloaded Bar 7

Did someone say the CF Open starts this week? Freedom WOD Classes Warm Up: 250 Row 3 rounds 7 KB SDLHP 7 Push Ups Movement of the Week: 3×8-10  of Victory 3×8-10 of Row Strength: 5 Min EMOM Burpees 10 Beginners/Intermediate 15 Intermediate/Advanced Metcon: 21-15-9 Hang Squat Cleans 115/75 Bar Facing Burpees Elite Competition Class

We have 84 athletes signed up for the CF Open. The Open starts this week, so if you haven’t signed up and are planning on it then hurry up, you have till the end of the week. Freedom WOD Classes Warm Up: Plate Warm Up Movement of the Week: 3×8-10  of Victory 3×8-10 of Row

2017 Open Dumbbell Weights Announced February 3, 2017 Dumbbells have been a frequently used piece of equipment since CrossFit’s inception and have been used at some stage of the CrossFit Games season nearly every year since 2009. However, dumbbells have yet to be used in an Open workout. Until now. Dumbbells will be part of