Warm Up: 3 mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Shoulder Development – 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Shoulder Pull Downs Rest 30 Secs Technique Review / workout brief Shuffle Burpees Rainbow Ball

Welcome to the final week of the CrossFit Opens! Now that everyone is back in town and Spring break is over, we are looking to finish strong on Saturday Night Lights with multiple prizes from our sponsors so be sure to come in and cheer on your fellow Hooligans! Freedom WOD Class Warm Up: 8

Warm Up: 3 Min 2 Rounds 20 Secs at each station In Place High Knees Jumping Jacks Inch Worms Spealer rows Core Development: 4 mins Simon Says Hollow Hold Drill Technique Review / workout brief Metcon: 15 mins 4 Rounds of: 3 Min AMRAP 10 DB Floor Crush Press https://www.youtube.com/watch?v=wlJKG9UNblI 10 Ring Rows 10/Leg DB

Welcome to Friday Night Lights! The morning classes at 5:30, 7:00, 7:45, and 9:00 a.m will be the only normal classes of the day. See mindbody for heat times! KidFit is cancelled Saturday but we will have a garage games heat at 7:20 p.m. Tomorrow open gym will be available from 10-Noon but no Saturday

Warm Up: 3 mins In any order .3 Bike 25 Hollow Rocks 30 Superman Core Development: 3 mins 2 Rounds Rotating Tabata 20/10 Russian Twist Flutter Kicks Sit Ups Metcon: 15 mins 3 Rounds 35 sec on / 25 sec off 6 In place High Knees into 4 Jumping Lunges (repeat for 35 sec) 4

The second order of shirts is in. They have already been billed, just ask a coach to grab it for you. Reminder: Saturday Night Lights and KidFit have both been changed to Friday Night Lights. Check Mindbody for heat times following the 18.4 announcement. Freedom WOD Class Warm Up: 5 Mins PVC ROM Then Plate