Freedom WOD Classes Warm Up: D.R.O.M.S Neurological Mobility Strength: 15 minutes to find 1RM Back Squat Metcon: Festivus WOD 1). “25 To Life” 10-minute time cap 25 wall ball 20/14 25 air squat 25 no-rock hand-release push-ups 25 double unders OR 50 single unders 25 American kb swings 53/35 25 double unders OR 50 single

Freedom WOD Classes Warm Up: Stick game Metcon: 250 m Row Then 7 Min AMRAP Ladder Deadlift 155/115 Burpee Then 200 M sprint Elite Competition Class 1. Snatch Speed Ladder A. For time, with a 1 minute time cap. 1 squat snatch (125 / 85 lb.) 1 squat snatch (135 / 90 lb.) 1 squat

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