Warm Up: 3 min 2 rounds or 3 mins 100 Row 10 Air Squats 8 Burpee with out push up or jump 6 Single Leg Broad Jump Squats Core Development: 5 min 4 Rounds 20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY 20 Sec Mountain Climbers 20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw 15 Sec Rest Technique Review / Workout

Everyone pretending to be happy about the 18.2(a) workout announcement. Heat times are on Minbody for this Saturday. Get ready to #ENDURETHEOPEN Thanks Christine for the fantastic collages! Freedom WOD Classes Warm Up: 5 Mins Pizza Boy S&C: 5 Mins 4 Round Interval 30 Sec M.E WB (20/14) 30 Sec Rest Mobility: 10 Mins Couch

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