Cranky! Would you look at that?! It’s a whole family of Hooligans. Now that’s not something you see everyday. Live announcement for 18.2 at DNR at 6:00 p.m tonight! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8 Over / Unders (see warm-up from 2/19) 8 Inchworms 10 Medball Cleans 2 Wall Walks or

Warm Up: 2 min 400 M Row Core Development: 4 min Tabata 20/10 20 Sec V-Ups / Heel Taps / Sit Ups 10 Sec Hollow Hold 20 Sec V-Ups / Heel Taps / Sit Ups 10 Sec Hollow Hold 20 Sec V-Ups / Heel Taps / Sit Ups 10 Sec Hollow Hold Rest 1 min Repeat

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 15 Banded Reverse Flies 15 Banded Bicep Curls 15 Banded Chest Flies 7 Burpees Brodown Throwdown: 10 Mins 3 x Superset 5-10 Strict Pull Ups 10 DB Skull Crushers Rest 2-3 Mins Mobility: 8 Mins Roll Glutes and Quads w/ LAX Ball 8 Mins Metcon: 15

Warm Up: 3 Min 2 Rounds 20 Secs at each station In Place High Knees Air Squats Samson Stretch Spealer Rows Shoulder Development: 4 Min 3×8-10  of Victory 3×8-10 of Row Technique Review / Workout Brief: Metcon: 14 min Cap 9 Rounds  5 KB Thrusters 5 Pull Ups or Ring Rows EMOM perform 5 Push

And this is what you should look like after an opens workout. I’m speaking of course about Bryan’s perfect hair! Nice work on the first round of opens. Remember to be reserving your class spots on Mindbody to gain your attendance points. Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 KBS 6 Inchworms

Warm Up: 5 min Row 15 Cal 1 Min Jumping Jack 1 Min Walking Samson Bike 12 Cal Core Development: 4 min 2 Rounds 45 Sec Hollow Hold 15 Sec Rest 45 Sec Bicycle Crunch 15 Sec Rest Technique Review / Workout Brief: Metcon: 12 min 12 Min AMRAP 5 Shuffle Burpees 10 Cal Row