This weeks focus is Olympic Lifting. We will segment the movements starting from the ground up. The mind set this week needs to be “Precision beats power, and timing beats speed” We will be more powerful if we are precise and faster if our timing is perfect! Freedom WOD Classes Warm Up: Strength: EMOM for

A Big Happy Birthday to Ryan Smith, Dean Gonzales and Teal Collins! Hope you had a great weekend! Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning 20 Front Squats, 225/155 – no rack 40 C2B Pull ups 10 Front Squats, 225/155 20 C2B Pull ups 2. Conditioning 20 Snatches, 115/80 4 Rope Climbs

Who needs a washing machine when you have wash boards!  Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 5 Strict Pull Ups beginner/intermediate 10 Strict Pull Ups intermediate/advanced Metcon: Rotating Tabata 40 on/20 Row for M Russian KB Swings 53/35 Pull Ups Elite Competition Class 1. Snatch A. Work up to a heavy

Who can name everybody in the photo? I’ll give you a hint. There are 6 coaches, 5 Knapps, two of the strongest lads in the gym, the daughter of a Marine, and a bully. Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 5 Strict Pull Ups beginner/intermediate 10 Strict Pull Ups intermediate/advanced Metcon:

Sara working some thrusters in Saturday’s KidFit WOD. Freedom WOD Classes Warm Up: Pizza delivery Strength: EMOM for 5 mins 8 Ring Dips 10 Ring Dips Metcon: Partner Metcon: 8 Rounds per partner of: 5 Burpee Box Jumps (24/20) 25 Sit Ups While other Partner holds barbell (135/95) *Penalty: If drop the barbell prior to completing

Today is your last day to tell Britney goodbye! As today is her last day with CF DNR for 5 months. She is on her way to Spain to study for the semester. We wish you the best of luck! Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 8 Toe-2-Bar beginner/intermediate 12 Toe-2-Bar