Freedom WOD Classes 0:00-5:00 5 Squat Cleans 10 Front Squats w/ 2 sec pause 5 Split Jerks 1:00 Posterior Shoulder Roll 6:00 – 15:00: Technique 3 x 5 Jerk Balance (40-50%) 15:00 – 21:00 3 x 4 Hang Squat Clean + Split Jerk (2 sec pause in split –  build up to 55-60%) 24:00-29:00 – 5

“Abs like EFRON” – Everyone leaves with a 6 pack Freedom WOD Classes Warm Up:  Mins 2 Rounds 100 M Run :30 Hollow 5 Negative Push Ups (3 sec down) 5 Burpee Broad Jumps Gynastics Skills: 8 Mins Muscle Up Progressions *Have a MU? Work your technique “Abs Like Efron”: 6 Mins – 3 Round

5/2/2016 – The first day Coach Summer joined us for the Liberty Fundamentals  Class. She’s participated in over 1,000 training sessions, and coached hundreds more! Since your first day at DNR to your last, you’ve been inspiring, goofy, and a leader by example. Your personality, smile and dance moves are contagious and that is a

The City Park BBQ is tomorrow, 11-2! Coach TJ offered to open the gym tomorrow morning! Open gym will be from 9-11 a.m, so go get fit AF then join us for the shenanigans! Mindbody will be updated later today. Freedom WOD Classes Warm Up: 5 Mins 200 M Row 10 Lunges / Side 1:00

Reminder that we will be closing early today to take all of the coaches out for dinner. 5:20 p.m will be the last class of the night. Stay fit Hooligans Freedom WOD Classes Warm Up: 6 Mins 3 Inchworms 10 / Side KB Bottoms Up Presses 10 Push Ups 1:00 Jump Rope 200 M Run

Best smile in the gym?! Definitely in the running Nate! Freedom WOD Classes 0:00-8:00 5 Squat Cleans 10 Front Squats w/ 2 sec pause 5 Split Jerks 1:30 T-Spine Roll – #10 plate overhead 1:00 / Side Samson 9:00 – 14:00: Technique High Hang Squat Clean (click for video) 15:00 – 21:00 3 x 4