Make sure you make it down to CrossFit MOB to watch Coach Kyle and Coach Jake, Coach Bre and Marie as they take on the Battle of the Boxes. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15 minutes to find 1RM DeadLift Metcon: In teams of 3 perform 12 rounds (4 rounds per person)

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15 minutes to find 1RM Squat Snatch Metcon: 10 Snatches 135/95 400 meter run 8 Snatches 200m run 6 Snatches 100m run Elite Competition Class 1. Conditioning 3 rounds with a 15 min cap 10 Burpee Box over 30/24 100 m Farmer Carry 35/25 10 Push Press 115/75

Mark your calendar, Saturday May 28th we will be hosting our 3rd annual Memorial Day Murph workout. Last year we had a great turn out of about 55 athletes come together to honor this American Hero, and all the fallen heroes that made the ultimate sacrifice for our freedom! Freedom WOD Classes Warm Up: D.R.O.M.S

If you can, get down to the Noco Ice Center to help support the Junior Eagles as the take on the Steelheads for the Thorne Cup (= The Stanley Cup)! These guys put in a lot of hard work on and off of the ice to get to here! So lets cheer them on to

Freedom WOD Classes Warm Up: D.R.O.M.S Neurological Mobility Strength: 15 minutes to find 1RM Back Squat Metcon: Festivus WOD 1). “25 To Life” 10-minute time cap 25 wall ball 20/14 25 air squat 25 no-rock hand-release push-ups 25 double unders OR 50 single unders 25 American kb swings 53/35 25 double unders OR 50 single

Freedom WOD Classes Warm Up: Stick game Metcon: 250 m Row Then 7 Min AMRAP Ladder Deadlift 155/115 Burpee Then 200 M sprint Elite Competition Class 1. Snatch Speed Ladder A. For time, with a 1 minute time cap. 1 squat snatch (125 / 85 lb.) 1 squat snatch (135 / 90 lb.) 1 squat