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
200 M Row, Ski or .3 Bike
5 Strict K-2-E
10 Box Step Ups
Then
2:00 /side Couch Stretch

Strength: 12 Mins
Tabata 45/15 (3 rounds = 12 min) Click on each movement of video
Star Fish Crunch
Black Widow Knee Slides aka Mountain Climber with a lift
Seated Corkscrew
Dragon Flag or Anchor Point T-2-B

Metcon:
Teams Of Two
20 Min AMRAP
150 Cal Row, Ski or Bike
90 Sit Ups
30 Box Jumps 24/20

Only one person can work at a time, You may split reps up how ever you would like. But you must complete all reps at the given station before moving on to the next movement/station

Functional Bodybuilding Class

Back & Triceps 

Seated Lat Low Row 10 Mins
1 Set 100 Reps
(Rest-pause set, pick a weight you can get 30+ reps to start)

Giant Set 3×20 10 Mins
Lat Pull Downs
Tricep Extension
Lat Press Down

Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions

Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext

Super Set 3×20 10 Mins
Single Arm Cable 30 Degree Extension
DB Rows

1×100
DB Shrugs