Warm Up: 4 min Med Ball Warm Up Hip Development: 4 Mins 2 Rounds on a 4 Min Clock for Quality Reps 30 Sec / Side Lunges at 45 degree angle 30 Sec / Side Single Leg Hip Bridge or 1 Min 2 legged Technique Review / Workout Brief: Metcon: 12 min 12 Min AMRAP

March 2018 Athlete of the Month

Cranky! Would you look at that?! It’s a whole family of Hooligans. Now that’s not something you see everyday. Live announcement for 18.2 at DNR at 6:00 p.m tonight! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 8 Over / Unders (see warm-up from 2/19) 8 Inchworms 10 Medball Cleans 2 Wall Walks or

Warm Up: 2 min 400 M Row Core Development: 4 min Tabata 20/10 20 Sec V-Ups / Heel Taps / Sit Ups 10 Sec Hollow Hold 20 Sec V-Ups / Heel Taps / Sit Ups 10 Sec Hollow Hold 20 Sec V-Ups / Heel Taps / Sit Ups 10 Sec Hollow Hold Rest 1 min Repeat

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 15 Banded Reverse Flies 15 Banded Bicep Curls 15 Banded Chest Flies 7 Burpees Brodown Throwdown: 10 Mins 3 x Superset 5-10 Strict Pull Ups 10 DB Skull Crushers Rest 2-3 Mins Mobility: 8 Mins Roll Glutes and Quads w/ LAX Ball 8 Mins Metcon: 15

Warm Up: 3 Min 2 Rounds 20 Secs at each station In Place High Knees Air Squats Samson Stretch Spealer Rows Shoulder Development: 4 Min 3×8-10  of Victory 3×8-10 of Row Technique Review / Workout Brief: Metcon: 14 min Cap 9 Rounds  5 KB Thrusters 5 Pull Ups or Ring Rows EMOM perform 5 Push