Day: May 1, 2017



Every :90 for 8 sets:
Hang Power Clean + 2 Jerks

Five rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

*12:00 Time Cap

For time:
75 Russian twists with a plate (45/25) L/R=1


Monday Morning ReMinders 


Wow. It’s May already!! Busy month ahead. Hope you are all well and ready for a fun week!!
-May is “Refer a Friend” month at Freedom. We have $25 Gift cards that you can give to a friend that is interested in joining….new or not. Just ask us for a card and get sharing. If it is someone who has never done CrossFit please let us know a day or two before they plan on coming in so we can be prepared. If they have done CrossFit before then they can hop into any class. 

-Please sign into classes. This is important to us and it must be done before class starts. If you are having an issue please let us know. No excuses. Thanks. 

-Regionals is almost here. Are you coming?? Get those hotel reservations booked asap. Shirts to support CH are coming soon and will be sold at the gym. 

-Are you coming to the Ager Seminar on May 13th at Freedom?? Get signed up!!