CrossFit DNR 2021 Memorial Day Shirts And Tanks
are ready for pre-order. Two color options (white and black) t-shits and tanks are available for both ladies and gents.
Use the I-pad at the front desk to place your order. If you have questions or issues placing the order ask your coach for help

Freedom WOD Classes

Warm Up: 5 Mins
200 Row/Ski or 500 Bike
10 Air Squats
10 Deadlifts
10 Air Squats
200 Row/Ski or 500 Bike

Mobility: 
Mobility Between Strength Sets

Strength: 20 mins
Deadlift 10 Mins to find a
10 Rep Max
Then 10 Mins to do
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

Home WOD: 15 Min Cap
For Time
150 Air Squats
150/130 Cal Row or Bike or Ski (1 mile run)
150 Air Squats

If you have a weight vest wear it.

Metcon: 15 Min Cap
For Time
150 Air Squats
150/130 Cal Row or Bike or Ski (1 mile run)
150 Air Squats

If you have a weight vest wear it.