Thank You Saffron Scoops N Bites for Hosting Our Last Stop Of This Years Donut Tread On Me 4th Of July Ruck! Freedom WOD Classes Warm Up: 10 Mins 12/9 Cal Bike Then 10 Clean DL 10 Hang High Pulls 10 Hang Power Clean 10 Front Squats Strength: 20 Mins Squat Clean 10 Mins to

Congratulations Coach Taylor and Coach Dirk On Your Engagement! Freedom WOD Classes Warm Up: 5 Mins 5 Min EMOM 5-10 Burpees every min on the min Strength: 20 Mins Bench Press 10 Mins to warm up to 80% + 5lbs Then Every 2 Min x 10 Mins 2 reps @ 80% + 5lbs Metcon: 15

https://2024-best-of-noco–nocostyle.contest.vote/health-and-beauty/crossfit Click the link above to vote CFDNR as the best CrossFit Gym in NoCo! Freedom WOD Classes Warm Up: 10 Mins 10 Box Step Ups 10 Snatch DL 10 Hang High Pulls 10 Hang Power Snatch 10 OH Squats 10 Box Jumps Strength: 20 Mins 10 Mins to warm up to 80% + 5lbs

NoCo Style Best Of Voting Email Link Click The Link Above To Vote For CrossFit DNR As The Best CrossFit Gym In Northern Colorado For the 5th Year In A Row! Freedom WOD Classes Warm Up: 10 Mins Walking Samson Stretch down and back 10 Strict Press 10 Banded Pull Aparts 10 Air Squats 10

UNITED WE STAND, DIVIDED WE FALL Freedom WOD Classes Warm Up: 3 Mins 400 M Run Metcon: 45 min Cap “1776” For Time: In Teams Of 2 Kettlebell Swings (53/35 lb) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Cal Row Cal Bike Wall Ball Shots 20/14 Deadlift 75/55 Hang Power Cleans 75/55 Push Press 75/55 Only

Freedom WOD Classes Warm Up: 5 Mins 5 Min EMOM 5-10 Burpees every min on the min (increase your number from last week) Strength: 20 Mins Bench Press 10 Mins to warm up to 70% Then Every 2 Min x 10 Mins 3 reps @ 70% + 5lbs Metcon: 20 Min Cap 5 Rounds 3