Warm Up: 3 Mins 1 Min Shuttle Run – E to W 30 Sec Walking Samson 30 Sec Inch Worm 1 Min Bear Crawl – E to W Core Development: 4 Mins Min 1: M.E Sit-ups Min 2: Sledge Swings (Left) Min 3: Hollow Hold Min 4: Sledge Swings (Right) Technique Review: 4 Mins Review

Barbells and Badges WOD 1 Teams of 4 (2 male / 2 female) 18 Minute AMRAP – 1 athlete works at a time. 60 Burpees 60 Box Jumps 20/24 60 Russian KB Swings 53/35 60 Med Ball Cleans 20/14 60 Hand Release Push Ups One athlete will also be accumulating max calories on a rower.

Happy Birthday Kale 30, Christine 40 and Danielle 28! Freedom WOD Classes Warm Up: 5 mins High Knees down and back (long side / east to west) Butt Kicks down and back Samson Stretch down and back 15 PVC Pass Throughs 15 PVC Front Squats 15 PVC Hang Clean and Jerk Strength: Clean (this is

Warm Up: 5 Mins 3 Rd Rotating Tabata (20:10) Bear Crawl Cat Cow Jump Rope Core Development: 4 Min  1 Min Hollow Body 1 Min Sit Ups 30 Sec Rest 30 Sec Hollow Body 30 Sec Sit Ups Technique Review / workout brief Bear Crawl Workout: 14 Mins Start at any station 3 Min M.E DU

Stage 1: The Open Five Weeks – Feb. 22-March 26 18.1- Feb. 22-26 18.2- March 1-5 18.3- March 8-12 18.4- March 15-19 18.5- March 22-26 Registration for the Open begins Thursday, Jan. 11, 2018. The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year,

Warm Up: 4 Mins Row 250 M 10 Burpee Broad Jumps 200 M Run Posterior Chain Development: 4 Min  2 Rounds 30 Sec Banded Standing Back Ext. 30 Sec Banded Good Mornings 30 Sec Plank Hold 30 Sec Rest Technique Review / workout brief: Teach DB Clean and Push Press Metcon: 14 Min Cap Partner Workout: