April 2015 Athlete of the Month

The Opens are over but the CrossFit competition session has just begun! Starting now through the end of the year there will be local comps hosted across the state. Don’t be bashful. If there is a comp that sounds interesting, you should think about signing up for it. We already have a hand full of

Freedom WOD Classes Warm Up: D.R.O.M.S Dodge Ball Mobility: Shoulder/Thoracic Metcon: 21-15-9 Power Snatch HandStand Push Ups Elite Competition Class 1. Power Snatch Build to a Heavy Set of 2 2. EMOM x 12 Odd Minutes – 3 Power Snatch (75% of today) Even Minutes – 40 Double-Unders

Still waiting for all the scores to be validated, to find out how we finished up the 2016 CF Opens. So far its looking pretty good. Great job again to everyone that participated this year. Once all the scores have been validated, we will post results.  Note: to anybody in the Comp Class or interested

Thanks again to everyone that participated in the 2016 CrossFit Opens. We still have a few athletes that need to do 16.5. Once everyone has done it and scores are in, we will build the finial CFDNR leader board. Big Thanks to Kill Cliff for coming out to support us on our last Saturday Night

16.5 here we come…. Get ready everyone! We are going to crush this. Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Quad Smash / Hamstring Smash / Calf Smash Metcon: Buy In: 500 M Row 3 Rounds of: 10 Push Press (115/75) 15 KBS (53/35) Cash Out: 100 DU Elite Competition Class Rest Day