Happy St. Patrick’s Day!! If you have green make sure you wear it. I would like for every class to take a group picture before starting the wod. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Take 15 mins to work up to your working weight for the Metcon. Focus on bar path. Metcon: “Leapin’ Leprechaun”

I am unable to quit as I am currently too legit Hammerinthian 19:91 Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Shoulders/Lats/Triceps Metcon: 4 Rounds 6 High Hang Power Cleans 115/75 6 Strict Pull Ups 5 Low Hang Power Cleans 115/75 5 Kipping Pull Up 4 Power Cleans 115/75 4 Chest To Bar Pull Ups Elite

After all the scores have been added in Greg Opper is 4th in the region 87th in the world for men’s masters 50-55, Annie Campain is 1st in the region for Teenage Girl’s scaled 16-17 year olds, Garrett Harger is 36th for Teenage Boy’s 16-17, Cole Barone at 351 with a 112th place finish region

A BIG CONGRATULATIONS to all of the athletes who became members of the Muscle Up Club during this week’s 16.3 workout! We are so proud of all of you!! Don’t forget to enter you scores asap! Freedom WOD Classes Warm Up: D.R.O.M.S Pizza Delivery Mobility: Calf/Hips/Shoulders Metcon: 21 Thrusters 95/65 100 Double Unders 18 Thrusters

Note: The 12:00 Class is reserved for the CrossFit Opens WOD 16.3.. There will not be a normal class for this time. We will also have heat times set up for sign up on mindbody for Saturday night lights. Please do not park in the alley way in any manor. You may park in any

Freedom WOD Classes Warm Up: Stick Game Mobility: Crush Quads/Calf/Hamstrings Strength: For max reps: 90 seconds of Strict Handstand Push Ups Rest 60 seconds 60 seconds of Strict Handstand Push Ups Rest 30 seconds 30 seconds of Strict Handstand Push-Ups Metcon: Tabata 20/10 Row for Cals Double Unders Burpees   Elite Competition Class Rest Day