Warm Up: 4 Mins 2 Rounds 200/150 Row 8 Lunges each leg Posterior Chain Development: 5 Mins 5 Min AMRAP X Band Walks east/west 10 Single Leg KB RDL 5 Russian KB Swings Technique Review / Workout Brief Metcon: 12 Mins 3 Rounds For Time 500/400 M Row 50 Air Squats

Thanks Hooligans for another great year of opens workouts! Couldn’t be more proud of everyone for stepping out of their comfort zone, supporting each other, and achieving long term goals, and surpassing your own expectations. “Stay Golden Pony Boy” Warm Up: 6 Mins Burpees to a song Then: Shoulder ROM Drills with PVC Mobility &

Warm Up: 3 min 2 rounds of 20 Sec at each station In place High Knees Air Squats Burpee with out push up or jump Spealer roll Core Development: 4 min 4 Rounds 15 Sec Reverse Crunch 15 Sec Mountain Climbers 15 Sec Leg Lift Hip Extensions 15 Sec Rest Metcon: 14 Min AMRAP 10

18.5 is here! Help us send of the 2018 Open Season with a bitchin’ Saturday Night Lights! We have prizes from several of our previous week sponsors and Lifting the Dream will be in house. Show up early at 2:30 for movement standards and cheer on your fellow Hooligans. Feel free to bring your own

Warm Up: 3 Mins 2 Round Tabata – not rotating Air Squat Bicycle Crunch Mountain Climbers Technique Review / workout brief Metcon: 15 mins 3 mins Tabata 20 Sec of DB Man Makers  https://www.youtube.com/watch?v=3sXvIkPdXgY 10 Sec High Plank Hold Rest 1 min 4 Rounds 30 Sec KB Swing 30 Sec of Russian Twist Rest 1

Yet another curve ball coming in the CrossFit Opens this year… It was announced that there will be 3 workouts released at 4:00 p.m and that the CrossFit community would be given the opportunity to vote and decide the 18.5 workout. #Iamliftingthedream Freedom WOD Classes Warm Up: 5 Mins Pizza Delivery Mobility: 20 Mins LAX