2017 Open Dumbbell Weights Announced February 3, 2017 Dumbbells have been a frequently used piece of equipment since CrossFit’s inception and have been used at some stage of the CrossFit Games season nearly every year since 2009. However, dumbbells have yet to be used in an Open workout. Until now. Dumbbells will be part of

Freedom WOD Classes Warm Up: 3 Rounds 7 Scap Pull Ups 7 Push Ups 7 SDLHP Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly Strength: 5 Min EMOM Burpees 10 Beginners/Intermediate 15 Intermediate/Advanced Metcon: 16 Min AMRAP 2 Muscle Ups (rings, bar, banded or jumping) 4 Burpees 8 KB Swings 53/35 Elite

  Freedom WOD Classes Warm Up: Row 500 M Run 400 M Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly   Strength:3×3 Split Jerk Strict Press at 55% of Strict press 1RM Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the

  Happy Valentines Day! Freedom WOD Classes Warm Up: 3 Rounds of Cindy Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly Metcon: The Break Up Death by Wall Balls 20/14 18 min cap Rest 1 Min The Make Up 10 min AMRAP Over Head Walking Lunges w/plate 45/35 Rest 1 Min The

  Couple of really awesome things happened this weekend. Stacey Pitcher qualified for Nationals in the 50yd backstroke. We had three teams compete in the Tuff Love comp, Marie & Chance (DNR Orange) placed 5th in the Pro division. Jake & Julie (e-lemon-ators) placed 5th in the Open division. Dom & Cass (Two Peas in

We have a few team competing in the Tuff Love comp at CrossFit Sanitas in Boulder. If you get a chance try and get down there to cheer them on. Freedom WOD Classes Warm Up: 3 Rounds unloaded bar 7 Power Snatch 7 Scap Pull Ups 7 Power Cleans Movement of the Week: Lax Ball