Have an amazing weekend and an even better New Year! See you all in 2023! Freedom WOD Classes Warm Up 10 Mins 2:00 /side Tricep and Lat Smash Then 2 Rounds 15 Banded Pass Throughs 200 M Row or Ski (no Bike unless required per individual) 9 Hang Muscle Clean 6 Front Squats Strength: 8

We would love to have everyone register for the CrossFit Open this year. Our goal is 100 athletes! Click the link below to get registered. 2023 CrossFit Open Registration Freedom WOD Classes Warm Up 10 Mins 2 Rounds 30 Sec Double Under Practice 8 Ring Rows 10 Push Ups 12 Deadlifts Then 90 Sec/side Lax

Freedom WOD Classes Warm Up: 10 mins 2 Mins /side T-spine Lax ball 2 Rounds 10 Banded Pull Aparts 50′ Walking Lunges 10 Banded Pass Throughs 50′ Bear Crawl Strength: 18 mins 3×4 Complex: 10 Sec HandStand + 4 HSPU If you are still getting comfortable upside down or you’re a beginners, then work on

Freedom WOD Classes Warm Up 10 Mins 3 Rounds 6 Alt Box Step Ups 6 Burpees 6 Strict K-2-E 6 Single Leg Broad Jumps Strength: 5 mins 4 Rounds = 5mins 20 Sec Reverse Crunch 20 Sec Heel Taps 20 Sec Hollow Rocks 20 Sec Rest Metcon: 18 min Cap 7 Rounds 7 Burpees 7

Freedom WOD Classes Warm Up 10 Mins 90 Sec /side Chest Lax Roll Then 2 Rounds 15Banded Pass Throughs 12 Push Ups 9 Hang Muscle Snatch 6 Back Squats Strength: 8 Mins Snatch (this is run as a group with the coaching leading the count) 3×5 at 65, 70 & 75% W/1 sec pause at the

Merry Christmas to all the CrossFit DNR athletes! Freedom WOD Classes Warm Up 10 Mins 3 Min Row or Bike Then 2 Rounds 6 Clean Deadlifts 6 Hang Power Cleans 6 Front Squats 6 Box Step Ups Strength: 8 Mins Cleans (this is run as a group with the coaching leading the count) 3×5 at