Freedom WOD Classes Warm Up: 10 Mins High Knees down/back Butt Kicks down/back X-Band Walks down/back Walking Lunges down/back 15 Banded Lat Press Downs 10 Deadlifts Mobility: Perform mobility between strength sets Roll out Chest and Shoulders Strength: 15-20 Mins (De-load Week) Deadlift  **90%  + 10 LBS** of your 1RM to calculate load 40% X 5

We Still Need Judges And Volunteers For Barbells And Badges On August 12th! Let Us Know If You Can Help, We Have A Sign Up Sheet At The Front Desk. Freedom WOD Classes Warm Up: 10 Mins 2:00 Lax Ball T-Spine Then 15 Pull Aparts 10/Side DB External Rotations 10 Strict Press 30 Sec Handstand

Here is your weekly reminder.. VOTE CrossFit DNR as the Best CrossFit Gym In NoCo. Click the link or scan the QR code to vote. https://2023-best-of-noco–nocostyle.contest.vote Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 M Run 30 Sec Hollow Hold or Rock 30 Sec Plank Hold 10 /side Banded Pallof Press 10 /side

Happy 147th birthday to this beautiful state we all call home! Freedom WOD Classes Warm Up: 12 Mins 2:00 /leg Barbell Smash Then 200/175m Row  15 Air Squats 10 Single Leg Squat Jumps 15 Air Squats 200/175m Row Then 90 Sec /Side Lax Ball Roll Glutes Mobility: Perform mobility between strength sets Roll out Legs

Big Congrats to Dallas for winning his division in Las Vegas at USA’s and earning his IFBB Pro Card! We are super proud of you and all the hard work you put in to achieve you goal! Freedom WOD Classes Warm Up: 7 Mins 2 Rounds 20 Double Unders or attempts  20 Banded Pull Aparts

Wishing Dallas all the best as he Competes at USA’s in Vegas  this weekend. We will try to keep everyone updated on how he is doing throughout the day. Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 3 Kipping Swings 3 Pull Ups 6 Good Mornings 6 Deadlifts 9 MB Cleans Mobility: Perform mobility