Well done in 25.1! Remember to submit your score at games.crossfit.com with Kody Knapp as your judge if you signed up for the online open. Here are the team standings after week 1: 1st: Van Scalin’ 2nd: The Grateful Deadlift 3rd: Pumping Iron Maiden Freedom WOD Classes Warm Up: 10 Mins Down & Back: Walking

It’s Time!! Friday Night Light Heats are posted on Mindbody. Please register for those like normal class times. Please come early or stay late to help judge other athletes. Freedom WOD Classes Metcon: “25.1 Open” For Time: 21 pull-ups (Jumping Pull Ups) 42 double-unders (singles) 21 thrusters 95/65 (65/45) 18 chest-to-bar pull-ups (chin over bar

The first open workout will be released today! So, how is it going to work?! 5:30, 6:30, and noon classes will run “normally” except anyone registered for the open will need to be judged so we’ll likely have to run 2 heats per class. Friday Night Light heats will be posted on mindbody for you

The 1st open workout will be released tomorrow! Remember each week has a theme and week 1 is “Dress like a rock star”. We will also be doing weekly drawings for participants that signed up on a team. See the photo above to earn more points/tickets each week for the drawings. Freedom WOD Classes Warm

Freedom WOD Classes Warm Up 12 Mins 2 Min Row Then 2 Rounds: 15 Pull Aparts 10 Kip Swings + Hip Drive  10/Side Fire Hydrants 10/Side Lying Lateral Leg Lifts 5:00 Shoulder Mobility – roll or stretch Strength: 8 Mins For Time or 5 Min AMRAP (Pick 1 movement): 15 Muscle Ups 30 Pull Ups

Happy Birthday Kody! We appreciate everything you put into our Hooligan home! You’ve lead us to be the best gym in NOCO for 5 years, and you’ve been the best Brother Bro for 35 years! Freedom WOD Classes Warm Up: 7 Mins 4 Round Air Squat Tabata :20/:10 1:00 Hip & Ankle Opener 10 Wall