Freedom WOD Classes Warm Up: Burpees to Fall Out Boy – Beat It Gymnastic WOD: 4 Rounds not for time but have 15 mins to complete 5 KB Turkish Get up 7 Russian KB Swing 9 Single Leg KB Deadlift (each leg) Strength: “C Week” 3 Sets Unbroken Toes-2-Bar At 50% + 1 of your

Freedom WOD Classes Movement of the Month: Accumulate 7 mins Every Monday, Wednesday, and Friday Passes / Active / Dynamic Hanging I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Warm Up: PVC Pipe “Fran” Strength: “C Week” Jerk 1 x 5

Starting this Saturday Miro’s Mobility is back. We will be alternating Miro’s Mobility with Ashley’s Yoga every other Saturday. Freedom WOD Classes Warm Up: Plate Warm Ups Gymnastic WOD: 4 Rounds not for time but have 15 mins to complete 30 Sec Hollow Hold 10 GHD Sit Ups 30 Sec Plank Hold Strength: “C Week”

Hello DNR friends, Tomorrow I am flying out to Portland to start a 500 miles bike trip to Seattle. I will be sharing the road with a group of friends (2 other crossfitters) to raise money to support wildlife research. As of now we are way below our $5,000 goal; we (and the animals) would

Smile Its Friday! Freedom WOD Classes Warm Up: D.R.O.M.S Movement of the Month: Accumulate 7 mins Every Monday, Wednesday, and Friday Passes / Active / Dynamic Hanging I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Strength: “B Week” Clean 1 x

First day of school picture! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: “B Week” Accessory Gymnastic WOD 5 Rounds (not for time but you only have 15 mins to complete) 5 Toe nail support Muscle Up progression (if you have MU then 1-5 as strict as possible) 10 Sec Hand Stand Hold (free standing, against