Saturday Yoga and Mobility classes are being moved to 12:00pm starting January 7th. Ashley and Miro are here to help you improve your movements and get rid of any nagging aches you might have from lack of mobility. $5.00 drop in or $10.00 for the month. Lets start 2017 off the right way, better movement

Parents, Kids Fits is coming back! Every Saturday starting January 7th from 9:00 to 9:50am. Contact Kyle or Kody for details. Freedom WOD Classes Warm Up: 2 Rounds 4 Kipping Swings 4 Toe-2-Bar 10 Russian KBS Movement of the Week: 2 Mins Per Arm Shoulder Smash Strength: 5 Min EMOM Burpees 5 Beginners/Intermediate 10 Intermediate/Advanced

Freedom WOD Classes Warm Up: 3 Rounds 5 Hang Snatch With PVC Pipe or Unloaded Bar Bell 5 Burpee Broad Jumps Movement of the Week: 2 Mins Per Arm Shoulder Smash Strength: Snatch 1RM Max Metcon: 200 M Run Or 25o M Row 10 Burpees 10 Squats 10 Rounds Elite Competition Class The next few

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