Post WOD bro sesh with Chris Lewis and Craig Nowakowski. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Back Squat 85% + 10lbs of 1RM 10 x 3 Metcon: In Teams of 3 50-40-30-20-10 Row for Cal Bench Press 135/105 Pull Ups Rotate as needed but in order row to bench,

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Sq Cleans 85-90% +10lbs of 1RM 5 x 1 Metcon: 13.1 17 Min AMRAP 40 Burpees 30 Snatch 75/45 30 Burpees 30 Snatch 135/75 20 Burpees 30 Snatch 165/100 10 Burpees AMRAP Snatch 210/120 Elite Competition Class 1. Clean and Jerk EMOMx10: 1

Bros will be Bros! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Jerk 85% + 10lbs of 1RM 10 x 3 Metcon: 250 m Row Then 21-15-9 Double Unders Toe-2-Bar Elite Competition Class 1. Barbell Conditioning With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% B.

OPERATION RED WING On June 28, 2005, a team of four Navy SEALs, tasked for surveillance and reconnaissance of a group of structures known to be used by Ahmad Shah and his men, fell into an ambush by Shah and his group just hours after inserting by fastrope from an MH-47 helicopter in the Hindu Kush

Ashley’s Saturday Yoga class was awesome!! Thank you to everyone that participated in Yoga and Bring a Friend Saturday partner WOD. Starting in July we will be offering a discounted rate for Yoga/Mobility in the way of monthly membership. This will be done by adding an additional $10:00 to your monthly membership (DNR members only),

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading Back Squats 75% + 10lbs of 1RM 6 x 6 Metcon: In Teams of 3, Each Person Will Perform 4 Rounds 60 Sec Max Distance Row 60 Sec Max Rep Wall Ball 20/14 60 Sec Rest One person will Row for 6o seconds, One