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ANNOUNCEMENTS

OK, we all know that our first Crossfit WOD may not have been something we enjoyed or ever wanted to do again. With that in mind, Freedom First is rolling out a new program: FIRST WEEK FREE!! That's right, unlimited classes for a full week. You can see what time of day works for you or if you prefer heats or classes. Try it all for one full week on us. See what your friends are talking about, learn who Fran is and just see how great all the people are. How can you go wrong??!! Reserve online when you are ready to try your first class!!!!

Workout of the Day (WOD)

30 Jan 2015

Skill: Clean and Jerk WOD: Clean and Jerk 1 - ...

29 Jan 2015

80 air squats 70 sit ups 60 KBS 53/44 50 ...

28 January 2014

Str: Deadlift 5 x 40/50/60%   WOD: EMOM 15 mins 3 rds ...

26 January 2015

Str: Back squat 5 x 40/50/60%   Metcon: Thrusters 95/75       3 ...

23 January 2014

Str: Back squat 5 x 75% / 3 ...

22 January 2015

Str: Bench Press wu 5 x 50%/60% then 5 ...

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