Check it out!

Barbells and Badges will be held at CrossFit DNR on the 28th. We are still looking for Volunteers please sign up at the front desk if you can help judge the day of the event.

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
North to South Walking Samson Stretch (down and back)
10 Plate sit Ups
10 Med Ball Cleans

Mobility: 10 mins
3 Min /leg Barbell quad smash
90 sec /side Lax Ball hip flexors

Strength: 6 mins
Rotating 1/2 Tabata 20/10
V-Ups or Tuck Ups
Hollow Hold
Bicycle Crunches

Metcon: 14 Min Cap
14 Min EMOM
Min 1: 25 Sit Ups
Min 2: 10 Unbroken Med Ball Cleans 30/20lbs