Welcome back to the party Coach Tyler! Home boy will be making a coaching appearance today at 12:00. Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10/Side Fire Hydrants 15 Banded Glute Bridges 15 / Side Lateral Monster Walks Down & Back Duck Walks Down & Back Samson Stretch Strength: 15 Mins Back Squat

Freedom WOD Classes Warm Up: 8 Mins 500 M Row 2 Rounds: 10 Jefferson Curls 10 Deadlifts 10 Cleans 10 Strict Press Strength: 18 Mins 3-2-1 Squat Clean & Jerk – Finish around 90-95% Metcon: 14 Mins 14 Min AMRAP: 5 Power Cleans 135/95 10 Deadlifts 135/95 20/16 Cal Row 50 DU / 75 Singles

Freedom WOD Classes Warm Up: 10 Mins 500 M Row 1:00 PVC ROM 2 Rounds: 5 Inchworms 10 Kip Swings 10 Ring Rows 15 PVC Thrusters – Focus on timing. Extend legs before pressing Strength: 12 Mins Then: 10 Min E(very other)MOM – 5 Rounds: 5-10 Pull Ups – as hard as possible but still

Welcome back from your Thanksgiving break Hooligans! We have a special workout planned for you today! We will still be providing bodybuilding programming but for the time being we will not be offering the 6:20 p.m class. Please feel free to reach out for any movement explanations, etc and we hope to bring the class

We hope you all had a great Thanksgiving with loved ones! Be safe out there in the snow. Freedom WOD Classes Warm Up: Strength: 18 Mins 2:00 Row “Warm Up” Set: 8-10 Power Clean + Split Jerk ~50% 3-2-1 Clean & Jerk – Finish around 90-95% Metcon: 20 Mins 20 Min EMOM Min 1: Sled

The Knapp Bros and CrossFit DNR are thankful for our coaches, athletes and overall amazing community! Every coach and athlete that has come through our doors has helped create and shape CrossFit DNR. You all embody what it means to be a CFDNR Hooligan. By working hard, going big, encourage one another, picking each other