Hooligans… Tonight will be full of epic karaoke!

There have been whispers for a year and a half about recreating the spectacle, in person, inside the walls of DNR. We are stoked to say that day has finally come!

We will be cancelling the 7:20 p.m CF class on Friday the 24th and getting weird beginning at 8:00 p.m. Feel free to show up early but we’ll need time to set up.

So your assignment between now and then is to find a few songs to master. It is necessary that you spend hours upon hours rehearsing in the mirror and tying in the most bodacious choreography possible. Duets are encouraged but we may only have one microphone!

Get your minds right, come ready to get weird and help us out by RSVP. Bring your own liquids

Freedom WOD Classes

Warm Up: 5 mins
200 M Run
10 Clusters
10 Push Ups
200 M Run
then
90 Sec /side Samson Stretch

Strength: 20 mins
Every 90 seconds, for 9 minutes (6 sets):
Clean and Jerk

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 60%
60 sec rest between sets

• 2-0-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (X) is the concentric, or lifting, component. (X=Explode Up)
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 15 mins
200 M Run
21 Power Cleans 135/95
21 Ring dips
200 M Run
15 Power Cleans 135/95
15 Ring dips
200 M Run
9 Power Cleans 135/95
9 Ring dips
200 M Run