Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Chest/Shoulders Strength: 15-20 mins Test Week: One Rep Max Strict Press Metcon: 21-15-9 KB Swings 53/35 Pull Ups Hand Stand Push Ups Elite Competition Class 1. Weightlifting + Gymnastics Conditoning OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Shoulder/Thoracic Strength: 15-20 mins Test Week: One Rep Max Snatch Metcon: Snatching Nancy 5 Rounds 400 m Run 15 Power Snatch 75/45 Elite Competition Class 1. Conditioning 21 HPC (135/95), 21 Burpees over Bar, 100 DU 15 HPC (135/95), 15 Burpees over Bar, 75 DU 9 HPC (135/95),

August 2016 Athletes of the Month

Put on those pain faces! It’s Test Week… PR City Baby LETS GO! Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hips/Lats/Triceps Strength: 15-20 mins Test Week: One Rep Max Front Squats Metcon: 7 Min AMRAP 5 Box Jumps 30/24 10 Push ups 25 Double Unders (2:1 Singles) Elite Competition Class 1. Snatch EMOM Snatch Waves

Team Lady and the Tramp heat time stats at 10:00am on Saturday morning. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: No more than 15 Mins Week Three: Functional Over Reaching Back Squats 85% + 15lbs of 1RM 10 x 3 Metcon: In Teams of 3 4 Rounds Row 800 Meters 60 Wall Balls 20/14 40

  Blake Severson and Annie Campain are competing in the Pounds for Pups on Saturday at Wild Horizons CrossFit. If your free try and make it out to support them. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Clean 85-90% + 15lbs of 1RM 5 x 1 Metcon: 30 Box Jumps