Happy Saint Patricks Day! Welcome to Murph prep, and Day 1 of Coach Tyler’s program! Expect to see 1 hero workout per week leading up to Murph on May 24th. Also, thank you to everyone who showed up for the last FNL of the year and stayed for karaoke and the after party and witnessed

The final open workout of 2025 is here! Heats are posted on Mindbody. We ask that everyone who can show up for the first heat does for judge assistance! BYOB and we’ve got the food taken care of. You better be locked in for some karaoke! Freedom WOD Classes Metcon: 20 Min Cap “25.3 OPEN”

The final open workout will be released today! Remember to come dressed in your best St. Patty’s attire and have your karaoke songs rehearsed for a great show! Freedom WOD Classes Warm Up: 10 Mins 2:00 Row / Bike 10 Lift Offs 10 Snatch High Pulls 10 Power Snatch 5:00 Hip Stretch Conditioning: 12 mins

Starting Next Week Olympic Lifting will be Tuesdays (Clean & Jerk) and Thursdays (Snatch) 6:20 p.m. Normal CF Classes Wednesday 6:20 p.m Freedom WOD Classes Warm Up: 10 Mins  1:00 Shuttle Run Down & Back (N-S-N): Walking Lunge Samson Stretch Heel Walks Inchworms 30 Pull Aparts 30 Banded Rows Skills Practice: 20 mins 20 Minutes

Freedom WOD Classes Warm Up 12 Mins 2 Min Row Then 2 Rounds: 15 Pull Aparts 10 Kip Swings 10/Side Fire Hydrants 10/Side Lying Lateral Leg Lifts 5:00 Shoulder Mobility – roll or stretch Strength: 8 Mins 8 Min EMOM Min 1: 4 Back Squats 75-80% Min 2 : 15-20 Sit Ups Metcon: 18 Mins

Don’t forget to submit your scores at games.crossfit.com if you registered online for the open! This Friday is the final open workout of the year and our after party. Get your karaoke party pants on! Freedom WOD Classes Warm Up: 6 Mins Down & Back: Walking Samson Inchworms Then 2 Rounds: 10 Clean DL 10