Saturdays are better with friends! Freedom WOD Classes Warm Up: 12 Mins Metcon: “Battle Buddy” Partner Metcon: 20 Min AMRAP 7 GHD Sit-ups Shuttle Run 250′ (Down and Back 5 times – Wall2wall) 7 KB Swings (53/35) Shuttle Run 250′ (Down and Back 5 times) *One Partner Completes an Entire Round While Other Partner Rests,

Flex Fridays Are Back! Post A Pic Of You Flexing And Tag CFDNR! Freedom WOD Classes Warm Up 12Mins  25 PVC Pipe Pass Throughs   1:00 /side Lax Ball Shoulder/Chest 1:00 /side Lax Ball Shoulder/Lats 2 Rounds 10 Ring Rows 10 Dips 10 Hang Snatch High Pulls 10 Hang Power Snatch Strength: 20 Mins  WRITE DOWN

Half way point for this months attendance check! ZOOM IN ON THE PICTURE TO SEE YOUR ATTENDANCE Are you on track to get your 15 workouts in? Welcome Back To “A” Week! Let’s bring the intensity! Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash then 1 Min Bike or Ski Erg

Your Mission – Should You Choose To Accept It: Build A Boom Proof Bottom End Welcome Back To “A” Week! Let’s bring the intensity!   Freedom WOD Classes Warm Up: 12 Mins 400 M Run 20 Banded Lateral Walks 20 Banded Air Squats 20 Banded Glute Bridges wall-2-wall Walking Lunges or Samson Stretch 400 M

Hello Darkness My Old Friend… I’ve Come To Run With You Again! Welcome Back To “A” Week! Let’s bring the intensity! Freedom WOD Classes Warm Up 5 Mins 5 Min Coach-led DROMS Toe walks (down and back) Heel walks (down and back) Walking High Kicks (down and back) Floor sweepers (down and back) Butt kickers

Congratulations to Marit! She is our Q1 attendance winner and will receive a free pair of CrossFit DNR custom Nike Metcons! Remember to you must average 15+ classes each month for Q2 to be entered into the next drawing! Also, if you average 15+ classes for each month over the year, you’ll be entered end