The amazing Heather Wolfe is unfortunately leaving us, but finally going to be moving in with her wife! The Gonzales family has offered to host a going away party for Heather and has invited all DNR athletes and families to spend time with Heather before she moves. Come hang out with the DNR crew, enjoy a drink with Heather and celebrate all the memories and good times!

Burgers, brats, and dogs plus all their fixings will be provided. If you’d like to bring anything, please feel free to bring a side or drink of choice. Cant wait to see everyone who is able to make it!!!

Where: 3932 Westfield Ct

When: Saturday April 23rd at 4:00 PM

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
15 minutes to find 1RM Bench Press

Metcon:
20 Min EMOM
Min 1. 10 T-2-B
Min 2. 20 Double Unders or 2:1 singles
Min 3. 1 Round of Cindy (5 pull ups, 10 push ups, 15 air squats)
Min 4. 20 Box Jumps (Scale to 15 box jumps or steps ups if needed)
Min 5. 10 V-Ups

Elite Competition Class

1. Cleans
A. 5RM
B. 3RM
C. 1RM

2. Strength
A. 5×5 Deads
B. 4×6 Back Rack Reverse Lunges (3/side)

3. Row Conditioning
4 RFT:
40 Calorie Row
1 minute rest
20 Calorie Row
3 minute rest