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

Did we mention Kill Cliff will be at our last Saturday Night Lights 3/26/16??? Don’t forget to show up and support your team even if you did your 16.5 on Friday. Plus we are throwing a thank you pizza party after every athlete has complete the 16.5 Saturday night!!! Freedom WOD Classes Warm Up: Pizza

Please remember, The alley way will not be accessible today.  And get ready for our last Saturday Night Lights with Kill Cliff and sweet after party! Freedom WOD Classes Warm Up: Stick Game Mobility: Hip/Shoulders/Ankle Mobility Metcon: 8 Minute AMRAP 10 Thrusters (95/65) 10 Box Jumps (24/20) Elite Competition Class 1. Squat Work up to