ALL HANDS ON DECK!! We Need Your Help On August 12th For Our 6th Annual Barbells&Badges Fundraiser Competition. We Need 20 Volunteers and Judges. Sign Up Sheet At The Front Desk! Freedom WOD Classes Warm Up: 10 Mins 2:00 Double Under Practice 20 PVC Pass throughs 15 Plate Lateral Shoulder Raise 15 Plate Front Shoulder

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 Pair up with someone One Athlete Row casually for 1:00 min Other athlete: 20 Sec Plank Hold 20 Sec

Happy Birthday Kendall Nelson We are all excited to meet the little one in the next month (due date Aug 25th)! Freedom WOD Classes Warm Up: 10 Mins Quick Warm Up Today 10 Burpees 10 Air Squats 10 Burpees 10 lunges 5 Burpees Mobility: Perform mobility between strength sets Roll out Quads, Hips, Hamstrings Strength:

May we introduce you to the newest members of the CFDNR family! Kale and Nicole and Baby Eve! Cesar and Berenice and Baby Julian! Congratulations we can’t wait to meet them! Freedom WOD Classes Warm Up: 10 Mins 90 seconds /side lax ball chest 2 Rounds 10 Cuban Rotations with 5lbs plates 10 slow push

Freedom WOD Classes Warm Up: 8 Mins 5 Speal Rolls Then 2 Rounds: 50′ Walking Lunges 50′ X-Band Lateral Steps 10 GoodMornings 10 Deadlifts Mobility: Perform mobility between strength sets Roll out Hamstrings, Calfs and Hips Strength: 15-20 Mins Deadlift **90%  + 10 LBS** of your 1RM to calculate load 70% X 3 80% X 3

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC or Band ROM Then 2 Rounds: 15 Pull Aparts 10/Side DB External Rotations 10 Strict Press 30 Sec Handstand Hold Mobility: Perform mobility between strength sets Roll out Shoulders, Chest, Triceps and Lats Strength: 12-15 Mins Strict Press **90%  + 5 LBS** of your 1RM to calculate