Freedom WOD Classes Warm Up: 7 Mins 10 Burpees 1:00 PVC ROM 10 Power Snatch 10 Overhead Squats 5 Sotts Press 10 Hang Squat Snatch Metcon kind of: 24 Mins Not For Time but within 24 Mins (including warm up) 5 Rounds Snatch Complex – Increase weight each round. Record weights Round 1: Perform unbroken

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York. He loved soccer and CrossFit. His favorite

Congratulations to our March Fundamentals graduates! If you see a new face say “Whats up?”! Freedom WOD Classes Warm Up: 8 mins 3 Round Tabata :20/:10 Mountain Climbers KB RDL Hollow Hold / Rocks Then: 30/24 Cal Row / Bike / Ski Strength: 15 Mins Bike / Row / Ski Intervals 8 Round Tabata :20/:10

Freedom WOD Classes Warm Up: 10 Mins Walking Samson Stretch N-S-N Inchworms N-S Duck Walk S-N-S 15 Banded Air Squats 10 Jefferson Curls 10 Alt Step Ups 1:30 / Side Calf Stretch / Ankle ROM Strength – 15 Mins 2 x Giant Sets 12-15 Back Squats 70% w/ Band 8-10 / Side (not alternating) DB

Freedom WOD Classes Warm Up: 7 Mins 5 Burpees 20 Pull Aparts 8 Hang Power Cleans 8 Strict Press 8 Power Clean 8 Push Jerks 5 Burpees Strength: 15 mins 2 x Giant Sets: 8-12 Strict Press ~60% 10-15 Matador Dips 10-20 Double DB Bench Press 15-20 DB Pull Over w/ Skull Crush Finish 4:00

It’s time for us to get together outside the walls of DNR! Itinerary: Meet at Odells at 5:30 p.m Ladies will pretend to have a good time and enjoy their drinks on the Wine side of Odell’s Meanwhile the dudes will be “broing” out hard on the brewery side of Odell’s. Sometime throughout the evening