HOOLIGANS, THANK YOU!
We appreciate all of you for voting DNR as the BEST CrossFit Gym in Northern Colorado for the third year in a row! You all make DNR a special place and we are extremely grateful to be surrounded by so many studs!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
8 Ring Rows
10 Kip Swings
10 Air Squats
10 RDLs
5 Inchworms

Strength: 15 Mins
3x Superset
8-10 Sumo Barbell Deadlifts ~60-65%
10-12 Single Leg Hip Thrust – Video

Metcon: 20 Mins
20.5 Open Workout:
Rx
120 Wallballs 20/14
80 Cal Row (or bike)
40 Ring Muscle Ups
Scaled:
120 Wallballs 14/10
80 Cal Row (or bike)
40 Pull Ups
*Partition Reps any way desired
*Ex: 10 Rounds: 12 Wallballs 8 Cal Row 4 Pull Ups or Ring MU

Additional Details from the open workout:
If athletes do not have Ring MU or Pull Ups then perform the 120 WB and 80 cals first, then attempt Pull Up / MU reps until the time cap

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers