Looking into the weekend like, “This was a short week?” Freedom WOD Classes Warm Up: 5 Mins 2 Rounds: Bottom to Bottom Tabata Air Sq Then: 10 KBS 10 V-Ups 10 Push Ups Strength: 20 mins 3 Rounds, on the 3:00: 15 Back Squats (50%) Core: On a 6:00 clock 3 Min M.E T2B /

We hope you had an amazing Christmas Hooligans! Welcome back, and check Mindbody for all class times today. Freedom WOD Classes Warm Up: 6 mins 2 Rounds: 20 Banded Pull Downs 10 Front Squats 200 M Run Strength: 12 mins 8 Min EMOM Odd: 1-6 Ring MU Even: 5-15 Strict HSPU Mobility: 8 Mins 2

Merry Christmas Eve! Thank you for being a part of our extended family. Kody and I are grateful to have everyone of you as a part of the Hooligan family and supporting our dream! Happy Holidays Dudes & Lady Bros! Freedom WOD Classes Warm Up: 6 mins 5 Inchworms 10 Muscle Snatch 5 RDL 10

Happy Holidays Hooligans! Mindbody has been updated for this week’s holiday schedule so if you can sign up, show up! Christmas Eve: 5:30-6:30 a.m & 8:00-9:00 a.m CrossFit Class and Open Gym Christmas Day – Closed December 26th – Morning classes closed. Afternoon / evening normal Freedom WOD Classes Warm Up: 7 Mins 50 Banded

Coach Tyler will be running the competition class today, I expect ya’ll to give him the respect and attention he deserves. Also make sure you are signing up for the classes you are coming to.  Elite Competition Class Power Snatch Technique 3-Position Pausing Power Snatch Set #1: 45% of 1RM Snatch Set #2: 50% of

Welcome to leg day, DNR style. Just taking initiative in an attempt to cure LLS. Freedom WOD Classes Warm Up: 5 Mins 3 Mins of  “Bring Sallie Up” Air Squats Then: 2 Mins Hip & Ankle Opener Strength: 16 mins 3 Rounds, on the 3:00: 15 Front Squats (50%) Core: 4 Mins 4 Round Rotating