18.1 has been released. Check games.crossfit.com for specifics. Reminder, we have 2 designated times to perform the open workouts. The first is at 12:00 on Fridays and the second is our Saturday Night Lights which will be beginning early this week at 1:00 p.m. All athletes need to sign up for your times on Mindbody!!

Warm Up: 3-4 mins Plate Warm Up Shoulder Development: 5 Min  2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Shoulder Pull Downs Rest 30 Secs Metcon: 12 min 21-15-9 reps HSPU KB SDLHP Ring Dips

18.1 is upon us! Join us for the live announcement at 6:00 p.m at DNR. “See you in the opens” P.S it’s not too late to sign up! Freedom WOD Class Warm Up: 4 Mins 2 Round – 30 Seconds of: Burpees Inchworms Mountain Climbers Cat Cows Conditioning / Rowing Technique: 8 Mins In larger

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

Coach Chris got engaged to his long time girlfriend, Lisa this weekend! Congratulations sir! Freedom WOD Class Warm Up: 5 Mins 3 Rounds: 5-10 Ring Rows 10 Push Ups 10 RDL w/ unloaded barbell Strength: 12 Mins 3 x Superset 10-25 Push Ups (should not take more than 1 attempt – scale to knees,etc.) 8/Side

Warm Up: 4 mins 2 Rounds – 30 Sec Each Mountain Climbers Burpees Sit Ups Cat Cows Row Intervals: 4 Mins 1 Min M.E Cal 1 Min Rest 45 Sec M.E Cal 45 Sec Rest 30 Sec M.E Cal Metcon: 13 min 13 Min AMRAP 3 DB Hang Cleans 4 Burpees 5 Pull Ups or