This week is a recovery week from Murph before we start our new Olympic Lifting Strength program next week! Freedom WOD Classes Warm Up: 10 mins 3:00 Bike / Row 2 Rounds: 5 Inchworms 10 Fire Hydrates 10 Jefferson Curls 10 Deadlifts Mobility: 14 Mins 1:30 / Side Lax Ball Chest 1:30 / Side Lax

MURPH TOMORROW! Doors open at 8:00 a.m and the workout starts at 9:00. Workout brief at 8:45 a.m. Please show up early to get warmed up and ready to start on time. Sauna and cold plunge will be on site for recovery. You need to bring a towel to sit on, inside the sauna. Freedom

Freedom WOD Classes Warm Up: 10 Mins 2:00 Jump Rope :30 Hollow Hold :30 / Side – Side Plank Hip Lift 20 KB Deadlifts Heel Walks Down and Back Toe Walks Down and Back Walking Samson Stretch Down and Back Intervals – 8 Mins 8 Min EMOM: Odd: Odd Object Carry – Walk for 1

Freedom WOD Classes Warm Up: 10 mins 400 M Run 1:00 PVC ROM Then 2 Rounds: 10 Push Ups 15 Pull Aparts 10 / Side DB Ext. Rotation 10 Russian KBS Strength: 9 Mins Every 3:00 x 3 Rounds 8 Bench Press @ 70% Mobility: 5 Mins 5 Min Shoulder Stretch or Roll Metcon: 12

DNR will be introducing a 24/7 access option! We are still working on the details and exact timeline but will let you all know as we progress. Details: $40 add on in addition to your Unlimited CrossFit Classes You’ll gain access to DNR in “off hours” by using an app No add-on? No 24/7 access,

Freedom WOD Classes Warm Up: 6 Mins 500 M Row / .7 Bike / 400 M Run 15 Pull Aparts 15 Band Tricep Extensions 10 Kip Swings 10 Ring Rows 1o / Side KB Bottoms Up Press Strength: 12 Min Cap For Time: 2000 M Row OR 1 Mile Run Or 2.6 Mile Bike Mobility: 6