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

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games Click the link above to get signed up for the 2016 CrossFit Opens! Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 10 Burpees beginner/intermediate 15 Burpees intermediate/advanced Metcon: 10 Clean & Jerks 135/95 1 Round of Cindy 9 Clean & Jerks 1 Round of Cindy 8 Clean & Jerks 1 Round of

Freedom WOD Classes Strength: Front Squats: 6×2 @ 70% Open Gym   Kid Fit 12:00 – 1:00