Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading Back Squats 75% + 5lbs of 1RM 6 x 6 Metcon: In Teams of 3 5K Row Deadlift Hold 155/110 One member is rowing, one member is holding and one member resting. You may rotate and break up meters and deadlift holds as you

  Don’t forget, we are having a BBQ after The Murph WOD is competed on Saturday! Kyle and Kody will provide Burgers, So anything else you may want make sure you bring that includes any other type of meat, sides, and beverages! Make sure you sign up on mindbody under the open gym times for

Come in early on Saturday and get your Mobility on, to prepare for The Murph WOD! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading Push Press 75% + 5lbs of 1RM 6 x 6 Metcon: 5/25/16 = Jay’s 45th Birthday 5 Rounds 25 Shoulder to Over Head 45/35 16 Single Arm KB

Get your recovery on with all the great products we have to offer, like 4 different flavors of Kill Cliff, FitAid, FocuseAid, PartyAid, Progenex Protein, the new Progenex Peanut Butter Caramel Crunch and Toasted Coconut Almond  Bars. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading Sq Snatch 80-85% + 5lbs of 1RM

Don’t forget to sign up for Murph WOD, Saturday 5/28 will be a free event so bring a friend. Please let Kody and Kyle know if you do plan on bringing a friend so we can account for the extra people in the gym. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading

If you get the chance this Sunday, come out to West Metro CrossFit and support Matt Fergen, Matt Ferand, Marie Van Dyne, and Coach Bre Snyder. Warm Up: D.R.O.M.S Strength: Loading Week One Back Squat 65% + 5 lbs of 1RM 4 x 8 Metcon: Partner wod : 2 rounds for time 200 m run