CrossFit Open Start This Week! You Still Have Time To Get Registered. 22.1 Goes Down This Friday! Friday Night Lights Coming At You Hooligans. Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 M Row 5 Hang Snatch 7 Back Squats 9 Back Rack Push Press Then 1 Min / Side Samson Stretch Mobility: 

When The Box Hits Back…… Freedom WOD Classes Warm Up: 10 mins 2 Rounds 1:00 Pass Throughs/Windmills 10 Banded Lat Press Down 10 Hang Snatch Pulls 10 Hang Power Snatch Mobility: 6-8 Mins 2:00 Min Lax Ball T-spine 2:00 /Side Lax Ball Hips Strength: 15 Mins  Snatch 3 sets 11 Rep @ 60-65% of 1RM

You Should Sign Up For The Open! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 10 Banded Good Mornings 10 Step Ups 10 Single Leg KB RDL Mobility: 6-8 Mins 2:00 Min /Side Partner Hamstring Smash Strength: 15 Mins  Deadlifts 3 sets 11 Rep @ 60-65% of 1RM from week 1 Metcon: 10 Mins

We are one week away from CF Open. If you haven’t gotten to register click the link below to do so. https://cfgames2020.wpengine.com/ Freedom WOD Classes Warm Up: 10 mins 3 Min Casual Bike or Row Then 2 Rounds 10 Russian Swings 10 Air Squats 8 /side  Seated DB External Shoulder Rotation – Video Then: 2:00

Team Workout! There is no “I” in team, But there’s an “I” in win. Freedom WOD Classes Warm Up: 10 mins 2 Rounds: 10 Banded Pass throughs 10 Banded Pull Aparts 10 Anchor Point T-2-B 10 Bench Press Then: 2:00 / Side LAX Roll Chest & Shoulder Strength: 15 Mins  Bench Press 3 sets 11

WE LOVE YOU HOOLIGANS! Happy Valentine’s Day! Freedom WOD Classes Warm Up: 4 Mins 2 Rounds :30 Each Air Squat Inchworm Lunges Burpees Mobility: 6 Mins Quad and Hip Smash Metcon: 32 Min The Break Up Death by Wall Balls 20/14 18 min cap Rest 1 Min The Make Up 10 min AMRAP Over Head