Freedom WOD Classes Warm Up: 15 Mins 500 M Row or 400 M Run 1:00 PVC ROM 10 Burpees 10 Hang Power Snatches 10 Overhead Squats 5 Inchworms 1:30 / Side LAX Glutes 1:30 / Side LAX Rotator Cuff Strength: 15 Mins 1 x 6 Tempo Squat Snatch 50% Then: 5-3-3-1-1 Squat Snatch – build

Coach Tyler has been working out with us at DNR since the “before time” in the garage and coaching for almost as long! Kody and I have taken some time to think about this and have decided today will be his last day coaching with us because he’s fired. Okay, so that might not be

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 2 Rounds: 10 Alt. DB Snatch :30 Hollow Hold Down and Back Bear Crawl Strength / Technique: 18 Mins Clean – squat clean if appropriate 2 x 6 Complex – 1 Power Clean + 1 Split Jerk 50-60% 4 x 2 Squat Clean ~ 85%

Congratulations to Matheus on winning this years Best Dressed Halloween Costume! Your reward (and responsibility) is to keep looking sharp! Pick up your $100 giftcard to lululemon from us this week! Winning tickets and prizes for the fundraiser drawing! Please claim your prizes by Friday. Winning ticket numbers 4 Tickets to a CSU basketball game

We will be announcing the drawing winners on a FB live video today at 1:15 p.m We’ll post the winning numbers in the video and on the wod page for tomorrows workout. Please remember we only have your ticket numbers, not the person holding the numbers so you will have until Friday to claim your

Thank you so much for a decade full of memories and a great anniversary party! We are beyond grateful to all of our coaches and athletes! Thank you to everyone who brought friends for the free week trial! Anyone who signs up by 11/1 will get 50% off a 3-month membership! Message us or have