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

Last week of the Open. Make sure you are taking care of your body and playing it smart over the next couple of days. Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 8 Air Squats 8 Russian KB Swings 30 Sec Handstand Hold or Plank Hold Mobility:  Mobility Between Strength Sets Strength: 15 Mins 

Like Father, Like Son!  Crop Top and Short Shorts! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 1:00 Double Unders Practice 10 Push Ups 10 Anchor Point T-2-B 10 Kipping Swings 25 Banded Pull Aparts Mobility:  Mobility Between Strength Sets Strength: 15 Mins  Bench Press 3 sets 5 Rep @ 75-80% of 1RM from

Make Sure You Submit Your Score For The First Open WOD 22.1 Before 6:00pm Today. We had a few athletes not submit last week and would love to see 77 scores submitted this week. If you are not sure how to please reach out to Kody or Kyle ASAP Freedom WOD Classes Warm Up: 10

Hooligans, 22.2 Is Here…… Heat Times Are Up! Let’s Get It On! Freedom WOD Classes Metcon: 10 Min CrossFit Open 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts 225/155 Bar-facing burpees Time cap: 10 minutes Scaled 135/95 – may step over on burpees