Freedom WOD Classes Warm Up: Plat Warm Up Movement of the Week: Tricep Smash https://www.youtube.com/watch?v=lEbdcYUSTBQ Strength: Max Out Week 3 Rest Day! Metcon: In Teams Of Two “Partners Gone Bad ish” 15:00 AMRAP of 40 Reps At Each Station Power Snatch 75/55 Russian KB Swings 53/35 Box Jumps 24/20 Push Press 75/55 200 M Run

  Don’t forget to get set up on Auto-payment to keep your current rate. Starting January 1st our rates are going up. Ask a coach to set you up today, no contracts and you can come off of auto-payment at anytime with two weeks notice. Freedom WOD Classes Warm Up: Junk Yard Dog Movement of

The 2017 CrossFit Open Five Weeks | Feb. 23 – March 27, 2017 17.1: Feb. 23 – 27 17.2: March 2 – 6 17.3: March 9 – 13 17.4 March 16 – 20 17.5 March 23 – 27 Registration for the Open begins Jan. 12, 2017. More than 272,000 people from around the globe competed

Freedom WOD Classes Warm Up: 3 Rounds 3 Deadlift Unloaded Bar 3 Hang Power Cleans Unloaded Bar 3 Strict Press Unloaded Bar Movement of the Week: Tricep Smash https://www.youtube.com/watch?v=lEbdcYUSTBQ Strength: Max Out Week 3 Max Effort Hand Stand Hold Against The Wall or Off a Box Metcon: 16 min AMRAP 1 Power Clean 165/115 (scale

Freedom WOD Classes Warm Up: 3 rounds 10 Hollow Body Kip Swings 5 Overhead Squats with a 3 sec pause at the bottom Movement of the Week: Tricep Smash https://www.youtube.com/watch?v=lEbdcYUSTBQ Strength: Max Out Week 3 Over Head Squats Metcon: 12 Min Cap 50 Overhead Squats 135/9550 Bar Jumps 50 Pull Ups Elite Competition Class 1. Power

PR DAY!!!! Come get some. Freedom WOD Classes Warm Up: 3 Rounds 3 Power Clean Unloaded Bar 3 Hang Squat Clean Unloaded Bar 3 Front Squat Unloaded Bar Movement of the Week: Scap Pull Ups 3 Sets of 7-10 Reps https://www.youtube.com/watch?v=sfTsgt-a63c Strength: Max Out Week 2 Squat Clean Metcon: In teams of Two 3 rounds