Freedom WOD Classes Warm Up: 3 Rounds 5 KB Deadlift 5 KB Swings 5 KB Goblet Squats Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly Strength: De-load Week Strict Press 3×5 at 55% Metcon: 3 Rounds 20 Deadlift 135/95 15 Hang Power Cleans 135/95 10 Jerks 135/95 Rest 2 minutes between rounds

WOW! Freedom WOD Classes Warm Up: 3 Rounds 5 Anchor point T-2-B 15 Sec Hand Stand Hold 5 Big Hollow Body Swings Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly Strength: 5 Min EMOM T-2-B 8 Beginners/Intermediate 13 Intermediate/Advanced Metcon: 5 Rounds 10 Strict Hand Stand Push Ups 10 C-2-B Pull Ups

Great Job to everyone who took part in the CrossFit Open 17.1 WOD! 1) Don’t forget to go to games.crossfit.com and enter your score before 5:00pm… 2) Please get into your games profile and edit your team to CrossFit DNR! A big thank you to Kill Cliff for providing use with essentials needed to recover

Please take note: For the next 5 weeks Friday at 12:00pm is designated exclusively for CF Open athletes to perform the CF Open wod of the week. 12:00pm will not be a normal class WOD or an open gym time. ALSO… Kill Cliff will be sponsoring CFDNR 17.1 Saturday Night Lights. We currently have 106

Freedom WOD Classes Warm Up: 3 Rounds 10 Hollow Body Swings 30 Sec Hand Stand Hold 10 Single Leg Broad Jump Squat (alternate legs) Movement of the Week: 3×8-10  of Victory 3×8-10 of Row Strength: 5 Min EMOM Burpees 10 Beginners/Intermediate 15 Intermediate/Advanced Metcon: 25 C-2-B Pull Ups 20 Hand Stand Push Ups 30 Box

Did you know Walker Tolpa, Asher Tolpa, Connor Chappell, and Sara Ogden from our KidFit class are signed up for the Kids version of the CF Open “Garage Games Junior Open”, and will be throwing down with everyone on Saturday Night Lights. Freedom WOD Classes Warm Up: 3 Rounds 5 Hang Clean Unloaded Bar 7