Friday Plate Run

Labor Day Classes 6 & 9AM----Ordering Foam Rollers. If You Want Get Name On Board

Ordering Foam Rollers End of Week. If You Want One Let Me Know

WOD Before The WOD

New FaceBook Page...CrossFit Freehold

Please follow our new facebook page that will now be our main social media channel. Thank you.

https://www.facebook.com/crossfitfreehold

THROW BACK PHOTO from Pump Games 2012...Pump Games 2013 is coming up in one month. Come out and support some of our members who are competing.

One Rep Max Week

Better Picture

Im Baaaaaaack

FRIDAYS WOD IS UNDER ALL OF NEXT WEEKS WODS.

Thursday 8/22 Daddy's Coming Home

Pre Game

Warm-Up, mobilize and prepare

WOD- 3 Rounds 

800M Run

30 Pull-Ups

30 Ring Dips

Wednesday 8/21 Benchmark- Jack

Pre Game

Deadlift for 7X2

WOD- 20 Minute AMRAP

10 Push Press @ 115/75#

10 KBS @ 53/35#

10 Box Jumps @ 24/20"

Tuesday 8/20 I Already Miss You All

Pre Game

Accumulate 40 HSPU

Between each set attempt 20 Double Under's

WOD- 1 Round for Time

1200m Run

100 HRPU

20 Snatch @ 135/95#

Monday 8/19 WOD. Burpee Heaven

Pre Game

Split Jerks for 5X2

WOD- 6 Rounds

4 Burpee Box Jumps- 24/20"

6 Lateral Burpees

8 Plate Burpees- 45/25#

Im Away Next Week. Posting All Wod's In Advance. Dont Look If You'll Chicken Out

Overhead Barbell Walking Lunge WOD

Benchmark Wednesday- Holbrook

Tuesday 8/13 WOD

RAWR! Beat Complex

Front Squats Galore

Pistols Anyone?

Payments Due Or Names Revealed

Barbell Heaven

Payment Due In 2 Days

There's Always A Kicker

Triceps Anyone?