Sleeveless Saturday! Freedom WOD Class Metcon: “Fight Gone F*** You Up” 4 Rounds of 1 min at each station Front Squat 225/160 Calories Row Box Jump 30/24 Push Press 135/95 KB Swings 70/53 1 min rest between rounds Perform 1 minute of work at each of the 5 stations (= 1 round). Move immediately to

On June 30th 1969 Joe Frazier was on the Dick Cavett Show, Ron Santo of the Chicago Cubs was the cover of Sports Illustrated and The Legend Mark Wojtal was born! Freedom WOD Class Warm Up: 4 Mins 2 Rounds 30 Secs Up Downs 30 Secs Jumping Jacks 30 Secs Hang Power Clean w/unloaded bar 30

Warm Up: 5 Mins 3 Rounds 100 M Run 10 Jumping Pull Ups 10 DB Chest Press 10 Squats Metcon: 20 Mins Cindy: 20 Minute AMRAP 5 Pull Ups (Scale to 3) 10 Push Ups (Scale to 6) 15 Squats (Scale to 9)

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 of Afghanistan.   The

Warm Up: 5 Mins 400 M Run 15 Anchored TTB 10 Burpees Core Development: 7 Mins 6 Rounds: 20 Seconds at each station Hollow Rock / Hold Arch Rock / Hold Side Crunch (heel taps) *1 Minute Rest After Every 2 Rounds Metcon: 10 Min Cap 21-15-9 Toe To Bar MB Cleans DB Push Press

Happy 27th Birthday to Coach Tyler! We couldn’t be more proud of all that you have accomplished durning your time with DNR. Have an amazing day sir!  Freedom WOD Class Warm Up: 12-9-6 With an unloaded bar 8 Hang Power Snatch 8 Snatch Grip Back Rack Jerk 8 Banded Lat Pull Downs Strength: 25 Mins