Attn. Hooligans: Please remember to sign up for open gym slots if you plan on staying for multiple classes as we’ve had some classes with too many open gym athletes for the WOD Classes to operate efficiently. Thank you studs Freedom WOD Classes Warm Up / Technqiue: 10 Mins 2 Rounds – 5 mins 5

Warm Up: 3 Mins Warm Up: 3 mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Shoulder Development – 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Banded Shoulder Pull Downs Rest 30 Secs Technique Review / Workout

2018 CrossFit DNR open shirts and tanks are available to order starting today! Shirts are unisex and available in an orange shirt with grey/white text or Dark Grey Heather shirt with orange/white text. Ladies muscle tanks are available in dark grey heather with orange/white text. There is not an orange tank option. Shirts must be

Warm Up: 2 Mins 500 M Row Core Development: 6 mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter Kicks Arm Haulers https://www.youtube.com/watch?v=P4SBXSIwNpc Technique Review / Workout Brief: Metcon:  14 Min AMRAP 10 Wall Balls 20/14 10 Anchor Point T-2-B (keep heels/feet at least 8 inches off the ground

Warm Up: 4 Mins Tabata 20/10 In Place High Knees Jumping Jacks In Place Butt Kicks Air Squats Posterior Chain Development: 5 Mins 5 Min AMRAP X Band Walks east/west 10 Single Leg KB RDL 5 Russian KB Swings Technique Review / Workout Brief Metcon: 12 Mins 3 Rounds For Time 400 M Run 21

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds or 5 Mins: 10 Air Squats w/ 2 sec pause 20 DU or Singles 10 Push Ups 10 Lunges S&C EMOM: 8 Mins 8 Min EMOM Odd: 40-60 DU or Singles Even: 6-12 Front Squats (155/105) Mobility: 6 Mins Roll Quads 3 Min / Side Metcon: