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

Our 18.5 Sponsor is Lifting The Dream! Hope you all are ready to smash the last week of the Open!   Freedom WOD Class Warm Up: 5 Mins Bring Sally Up Air Squats for 2 Mins 400 M Run / 500 M Row Mobility: 10 Mins Athlete Choice Focus on Squat and OH movement ROM

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