Happy St. Patrick’s Day. Freedom WOD Classes Warm Up: 10 Mins 5 Min Circuit 30 Sec Plank Hold 10 Push Ups 10 RDL 10 Single Leg Broad Jump  10 Burpees Mobility:  Mobility Between Strength Sets Strength: 15 Mins  Deadlift 3 sets 3 Rep @ 80-85% of 1RM from week 1 Metcon: 17 Min Cap “The

Hooligans at your service! Don’t for get to wear green on Thursday! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Banded Lat Press Down 30 Sec Hollow Hold 10 Banded Row 30 Sec Handstand Hold 10 /side  Seated DB External Shoulder Rotation – Video Mobility:  Mobility Between Strength Sets Strength: 15 Mins  Front Squats

It’s Looking Like We Will Have A Few Ladies Moving Into The Online Qualifier. We Will Have To Wait For Emails To Be Sent Out Before We Can Say For Sure But Its Looking Pretty Promising. The Leaderboard will finalize by March 18. Quarterfinals are up next. Mark your calendars: cutlines for Quarterfinals and the

Make Sure You Submit Your Score For The Final Open WOD 22.3 Before 6:00pm Today. A Big Thank You And Great Job To Everyone That Participated Over The Past Three Weeks! Freedom WOD Classes Warm Up: 5 Mins 3 Mins Casual Row 2 Rounds: N-S Walking Lunges 15 Banded Row 10 Hang Power Clean +

Hooligans, The Final Open Wod 22.3 Is Here…… Be Sure To Wear Your Crop Tops and Short Shorts. And Don’t Forget, there will be TacoStop after the last heat time for our after party!. Freedom WOD Classes Metcon: 12 Min Cap CrossFit Open 22.3 For time: 21 pull-ups 42 double-unders 21 thrusters 95/65 18 chest-to-bar

Don’t miss the Finale. #22point3 Freedom WOD Classes Warm Up: 15 Mins 3 Min /leg Quad Smash 2 Min /leg Hamstring Smash 10 RDL 20 Reverse Crunch 10 Deadlifts 20 Mountain Climbers 10 Sumo Deadlift 20 sec Hollow Hold Then 60 sec /side Samson Stretch Mobility:  Mobility Between Strength Sets Strength: 15 Mins  Deadlift 3