18.5 is here! Help us send of the 2018 Open Season with a bitchin’ Saturday Night Lights! We have prizes from several of our previous week sponsors and Lifting the Dream will be in house. Show up early at 2:30 for movement standards and cheer on your fellow Hooligans. Feel free to bring your own

Warm Up: 3 Mins 2 Round Tabata – not rotating Air Squat Bicycle Crunch Mountain Climbers Technique Review / workout brief Metcon: 15 mins 3 mins Tabata 20 Sec of DB Man Makers  https://www.youtube.com/watch?v=3sXvIkPdXgY 10 Sec High Plank Hold Rest 1 min 4 Rounds 30 Sec KB Swing 30 Sec of Russian Twist Rest 1

Yet another curve ball coming in the CrossFit Opens this year… It was announced that there will be 3 workouts released at 4:00 p.m and that the CrossFit community would be given the opportunity to vote and decide the 18.5 workout. #Iamliftingthedream Freedom WOD Classes Warm Up: 5 Mins Pizza Delivery Mobility: 20 Mins LAX

Warm Up: 3 Mins 2 Rounds 30 Sec Cat Cow 30 Sec Inch Worm 10 Russian KBS Posterior Chain Development: 5 mins 2 Rounds or 5 Mins 10 Goblet Squats 10 Traditional KB RDL 4 Partner Eccentric Hamstring Curls Technique Review / workout brief Metcon: 15 Mins 3 Rounds of 1 Min Max Effort at

Here are the 3/4 Softball Shirts that we’ll be ordering. If you are on the team please contact Kyle to place your order. We need to place the order very soon though so let us know asap. If anyone not on the team is interested in getting a 3/4 sleeve then we can make an

Warm Up – 4 Min Limit 3 Rounds 8 Air Squats 5/Leg Side Lunges 5 Burpee Broad Jumps Hip Development – 4 Mins 4 Min AMRAP 8 steps per diriction X Band Walks 20 Hip Bridges or 10/side single leg Technique Review / workout brief Russian Step Ups Lateral Lunges Metcon: 16 mins 3 Rounds