Happy New Year Hooligans! Thank you so much for your dedication and support in the craziest year most of us have ever seen. We wish you the best that 2021 has to offer! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 5 Strict Pull Ups (on rings or bar) 10 Kip Swings (rings or

Next week we will be returning to 60 minute classes. Please be patient with us and don’t register for classes until Mindbody has been adjusted for the week. Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit 10 DB Lateral Shoulder Raises 10 DB or Plate Cuban Presses – Video (:53 in) NOT Just a

Shoutout to our dude Cedric!! He moved back home to Malaysia a few years back but still follows the DNR programming and engages with our community online. Thanks for the love and dedication Cedric! Freedom WOD Classes Warm Up: 9 Mins 500 M Row Then 2 Rounds: 15 Rower or MB Pike Ups – Video

Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 10 / Side Standing Lateral Leg Lifts 10 / Side X-Band Walks 10 / Side Fire Hydrants 10 / Side Donkey Kicks – Video Strength/Technique: 13 mins High Hang Squat Clean – Video 8 Min EMOM: Min 1,2,3: 5 High Hang Squat Clean – Video Min

Merry Christmas Hooligans! Santa Claus is bringing gains this Christmas Eve! Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 200 M Row 20 Banded Curls 20 Banded Tricep Extensions Home WOD: 18 Mins Welcome to the North Swole!!! 4 Rounds 3 Min AMRAP 7 BarBELL Curtis Ps (95/65) – Video – Or 4 /

Happy 25th Birthday Tash! You and Tommy have become such a big part of the community and we are so grateful to have you as a part of the Hooligan family! Also send her a congratulations for officially graduating with her Masters of Business yesterday! Freedom WOD Classes Warm Up: 6 Mins 1:00 PVC ROM