Congrats Berenice and Cesar! Taco Stop was ranked as one of USA Today’s best restaurants of the year! We’re happy for you and proud to call you Hooligans! Our community is full of great people with amazing work ethic! Thank you for calling DNR home and making this place so special! Freedom WOD Classes Warm
Learn MoreDon’t forget to register for the DNR open at the counter and put your shirt size down for pre-order. You can also register for the CrossFit open at games.crossfit.com but this will not include a DNR shirt. Freedom WOD Classes Warm Up: 10 Mins 10 Min Hip Opener Flow – Video *Coaches can follow along
Learn MoreFreedom WOD Classes Warm Up: 8 Mins 4:00 LAX Roll – Scap Or Glutes 1:00 PVC ROM 20 Alt Lunges 30 Air Squats Strength: 13 Mins 5 Mins to warm up to working weight 8 Min EMOM Min 1: 4 Back Squats @75-80% Min 2: 8-12 HSPU as hard as possible – stay unbroken to
Learn MoreFreedom WOD Classes Warm Up 8 Mins 2 Min DU Practice Then 2 Rounds: 15 Band Rows 15 Band T’s 8 Ring Rows 10 Kip Swings + Hip Drive – Video (not this exact drill but open the hip like this at the back of your kip swing) Strength: 10 Mins 5 Min Warm Up,
Learn MoreFreedom WOD Classes Warm Up: 8 mins 4 Round Air Squat Tabata :20/:10 1:00 Hip & Ankle Opener 10 Wall Glides 10 Cuban Rotations 10 Snatch High pulls 10 Power Snatch 10 OH Squats Strength: 15 Mins 5 Min warm up to working weights 10 Min EMOM 4 Rounds: 1 Squat Clean + Split Jerk
Learn MoreFreedom WOD Classes Warm Up 8 Mins 1:30 / Side LAX Roll Rotator Cuff or Trap 12 / Side Kb Bottoms Up Press 5 Spealler Rolls 10 / Side Single Leg Hip Bridge 5 Jefferson Curls 10 Deadlifts Skills Practice: 20 mins 20 Minutes to practice any that you might see in the open Coaches
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