Freedom WOD Classes Warm Up: 5 Mins 10 Reverse Crunches 10 Clean DL 10 Sit Ups 10 Hang High Pulls 10 V-ups 10 Hang Power Clean Strength: 20 Mins Squat Cleans 10 Mins to warm up to 80% + 10lbs Then Every 2 Min x 10 Mins 2 reps @ 80% + 10lbs Metcon: 16

Freedom WOD Classes Warm Up: 5 Mins 5 Min EMOM 5-10 Burpees every min on the min (increase your number from last week) Strength: 20 Mins Bench Press 10 Mins to warm up to 80% + 10lbs Then Every 2 Min x 10 Mins 1 reps @ 80% + 10lbs Metcon: 25 Min Cap 300

WE NEED YOUR VOTES! Don’t Forget To Vote For CrossFit DNR As the Best CrossFit Gym In NoCo! You can vote one time per email. If you have multiple emails please vote multiple times. https://2024-best-of-noco–nocostyle.contest.vote/health-and-beauty/crossfit Freedom WOD Classes Warm Up: 10 Mins 20 PVC Pass Throughs 8 Snatch High Pulls 8 Single Leg Broad Jump

Don’t forget to pick up your shoes and pay the man aka Luke Richmond! Freedom WOD Classes Warm Up: 5 Mins 1 Min Bike or Row 10 Strict Press In Split Stance video 10 Hang Power Clean 10 Split Jerk Balance video 10 Banded Pass Throughs 10 Hang Sq Cleans Strength: 20 Mins Jerk 10 Mins to

Register for our In-House Comp AKA Barbells and Badges! Use the QR code to get signed up! Freedom WOD Classes Warm Up: 5 Mins 400 m Run 10 RDL 10 Single Leg Broad Jump into Squat 10 Deadlifts 10 Inchworms Strength: 20 Mins Deadlift 10 Mins to warm up to 70% + 10lbs Then Every

Just In Case You Weren’t Counting There Is Only 99 Days Until Halloween! Freedom WOD Classes Warm Up: 10 Mins 2:00 Min Double Under Practice Then 10 Kip Swings 10 Box Step Ups 5 Clean DL 5 Hang High Pulls 5 Hang Power Clean 5 Front Squats 10 Pull Ups Or Ring Rows 10 Box