Short Shorts, Cropped Top and Sleeveless Flex Friday is here! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Clean Pulls 5 Power Cleans 10 Kipping Swings 5 T-2-B Mobility:  Mobility Between Strength Sets Strength: 20 Mins Cleans 10 Mins to find a 8 Rep Max Then 10 Mins to do 8 Reps @

Hey! Did you sign up for the CrossFit Open? Umm…. Why Not? 14 Days until the 2021 CrossFit Open starts! Freedom WOD Classes Warm Up: 10 Mins 2:00 Min Bike, Row or Ski Then 10 Box Step Ups 15 Banded Pass Throughs 10 Single Leg Squat Jumps 15 Banded Strict Press Mobility:  Mobility Between Strength

24 Never looked so good! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 KB Deadlifts 5 MB Cleans 10 KB Russian Swings 5 Spealler Rolls Mobility:  Mobility Between Strength Sets Strength: 20 Mins DeadLift 10 Mins to find a 8 Rep Max Then 10 Mins to do 8 Reps @ 75% 10RM 8

Lots of new faces in the gym these days! Make sure you take the time to introduce yourself and say hi the CFDNR way! Freedom WOD Classes Warm Up: 10 Mins 20 Single Unders 15 Banded Pull Aparts 10 Kipping Swings 15 Push Ups 20 Double Unders or attempts Mobility:  Mobility Between Strength Sets Strength:

Guess who’s back, back again? MoMo’s back to coach the gym! Freedom WOD Classes Warm Up: 8-10 Min 2 Rounds 600m Bike, 250 Row or Ski, 200 Run 5 Squat Snatch with 2 sec pause at lift off 10 Split Stance RDL to squat 30 Sec Hollow Hold Mobility:  Mobility Between Strength Sets Lax roll

Do you know Andi Rose? If not let me formally introduce you! Andi and her Husband Shaun Armon and son Kolton are new to the DNR family as of the beginning of the year and have been an amazing addition if I don’t say so myself. You can normal find Andi in the noon class