Mark your calendar, Saturday May 28th we will be hosting our 3rd annual Memorial Day Murph workout. Last year we had a great turn out of about 55 athletes come together to honor this American Hero, and all the fallen heroes that made the ultimate sacrifice for our freedom! Freedom WOD Classes Warm Up: D.R.O.M.S

If you can, get down to the Noco Ice Center to help support the Junior Eagles as the take on the Steelheads for the Thorne Cup (= The Stanley Cup)! These guys put in a lot of hard work on and off of the ice to get to here! So lets cheer them on to

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