Vanessa and I got this text last night! “Jen and I chatted about it and feel like he’s home. We’d love to adopt him and give him his forever home.” Frank Found His Forever Home! Freedom WOD Classes Warm Up 8 Mins 90 Sec /side lax ball gluts Neurological – Mobility Then 2 Rounds w/unloaded

Big Happy 37th Birthday To Jamie Cardenas! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 8 Push Ups 8 Deadlifts 8 Inch worms 8 Kipping Swings Mobility: 10 Mins Using a Racked Barbell 90 sec /side Triceps Smash 90 sec /side Lat Smash 90 sec /side Hamstring Smash Strength: 5 Min EMOM 3-6 Muscle

That one time Stephanie meet Dude Dad! Freedom WOD Classes Warm Up: 2 Rounds 25 Banded Pull Aparts 12 Banded 90/90 9 Hang Power Clean and Jerk Mobility: 6 mins 90 Sec /side Lax Ball chest and shoulder 90 Sec /side Lax Ball Lats Strength: 8 mins 3×5 at 60, 65 & 70% Push Jerk in

4th Of July Donut Tread On Me Ruck! Freedom WOD Classes Warm Up: 5 Mins 400 M Run 20 Push Ups 12 Box Step Ups Mobility: 10 mins 3 min /leg Quads Smash 1 min per position 90 sec /side KB Hip Smash Strength: 6 mins Rotating 1/2 Tabata (4 rounds) Reverse Crunch Mountain Climbers

Did you vote yet? Why not? Please click the link below and vote for CrossFit DNR as the Best Gym in Norco! nocostyle.com/2021-best-of-survey Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 m Row or .3 Bike 10 Snatch 10 Thruster Strength: 22 Snatch 10 Mins (this is ran as a group with the

Chris Dunn’s 40th Bday WOD “The Expendables 4.0” Freedom WOD Classes Warm Up (5 Mins) 2 Rounds 5 Power Cleans 10 Banded Pass Through 10 Spealler Rolls Then 3 Mins of Chest and or Tricep smashing Strength: 8 Mins Clean (this is ran as a group with the coaching leading the count) 3×5 at 50,