Say hello to Ada Mae Severson, born 8/10/16 at 6:58am. 8lbs 5 oz and 20.5 inches(almost taller than her dad).. Shes been doning CrossFit almost her whole life.  Congrats Megan and Blake Severson!! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15-20 mins Test Week: One Rep Max Pull Ups / Toe-2-Bar Metcon: 3 Rounds 12

  Congratulations JoJo Connolly and Evan Wortman! We can’t wait to meet Sawyer Jaymes Wortman Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15-20 mins Test Week: One Rep Max Jerk Metcon: KB Double DT 10 rounds 12 KB Deadlifts 53/35 9 KB Alternating Hang Power Cleans 6 KB Alternating Push Jerks Elite Competition Class 1.

  Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15-20 mins Test Week: One Rep Max Bench Press Metcon: Tabata 20/10 Row for Cal Rest 1 Min Bench Press 135/95 Rest 1 Min Double Unders Elite Competition Class 1.  Dead Lift Work up to a heavy double deadlift with bands or Chains 2.  Conditioning 4 Rounds:

1989 Jan 15th Big John Studd wins WWF’s 2nd Royal Rumble, Feb 25th Mike Tyson TKO’S Frank Bruno, March 20th Baseball announces Reds manager Pete Rose is under investigation, April 2nd Wrestlemania V at Trump Plaza, Hulk Hogan beats “Macho Man” Savage, May 24th “Indiana Jones & Last Crusade” premieres, June 3rd Nolan Ryan pitches

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hip/Ankle Strength: 15-20 mins Test Week: One Rep Max Back Squats Metcon: “Fight Gone Bad” 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest Elite Competition Class 1) Conditioning “Fight Gone Bad” 3

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hip/Ankle Strength: 15-20 mins Test Week: One Rep Max Clean Metcon: 15 Min Cap 200 Sit Ups EMOM Including Min 0 Perform: 5 Hang Power Cleans 115/75 Elite Competition Class 1. Clean and Jerk EMOMx10:  1 Power Clean + 3 Front Squats + 1 Jerk 2.  Gymnastics Conditioning