100 Athletes Registered For The CrossFit Open Is Our Goal!
This is the road you are supposed to be on and these are the people that you are supposed to ride with.
Hooligans, Mount Up It’s Time To Ride!

2023 CrossFit Open Registration

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
30 sec Jump Rope
5 Strict K-2-E
10 Mountain Climbers
Then
2:00 /side Couch Stretch

Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise

Metcon: 15 Min
In Teams of 3, Each Person Will Perform 5 Rounds
60 Sec Max GHD Sit Ups or Sit Ups
60 Sec Max Rep Double Unders or Attempts
60 Sec Rest

One person will Sit Up for 6o seconds, One person will perform Double Unders or DU attempts (count every attempt) for 60 seconds, One person will rest for 60 seconds. One round consists of Sit Ups, Double Unders, and rest. Score is total reps of sit ups and DU’s rolling count.

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations