Did You Sign Up For The Open? Freedom WOD Classes Warm Up: 8 mins 2 Rounds 50′ Bear Crawls 20 Banded Pull Aparts 10 DB External Rotation 10 Banded Good Mornings 10 RDL Mobility: 2 min /side T spine Lax Ball 2 min/side Barbell Hamstring Smash Strength: 5 mins 5 Min EMOM 3-5 Walk Walks

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

Congrats to everyone that competed this weekend! We had an amazing time throwing down with you all! Now Lets Get Registered For The CrossFit Open! Click the link below to register for the 2023 CrossFit Open. Also make sure you sign up for your Open shirt via the sign up sheet at the front desk.

Tomorrow is our In house competition because of this there is no Open gym tomorrow. Freedom WOD Classes Warm Up 10 Mins 2:00 /side Lax Roll Lats and triceps Then 2 Rounds 50′ Walking Lunges (wall-2-wall-2-wall) 5 Clean Complex ( Clean DL, Clean High Pull, Squat Clean, Push Press) 5 KB Goblet Squats Strength: 8

Happy 23rd to Coach Annie and Her Twin AKA Annie’s Sister AKA Genna! We Love you both and are so proud to call you Hooligans!   Freedom WOD Classes Warm Up 10 Mins 2 Rounds 30 Single Unders 20 Banded Lat Press Downs 20 Banded Tricep Ext 20 Banded Bicep Curls 10 Ring Rows 10

Don’t forget to register for the in-house comp this Saturday! CrossFit DNR In House Competition Registration Freedom WOD Classes Warm Up: 10 mins 2 Rounds 20 Banded Pull Aparts 10 DB External Rotation 10 Banded Good Mornings 10 RDL Strength: 15 mins Tempo Strict Hand Stand Push Ups (kip up only as a last resort)