Don’t Forget Saturday is our Pride WOD! Best Pride Costume/Dressed wins a lululemon gift card!  Them is PRIDE so have fun but keep it tasteful! Freedom WOD Classes Warm Up: 7 Mins 2 Rounds 200 M Run X-band walk wall-2-wall 10 Banded Pass throughs 10 RDLs 10 Banded or Bar Overhead Squat / Front Sq

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds 50′ Bear Crawls 1 Min PVC ROM 10 Up Right Rows 10 Strict Press 10 Kb Swings Mobility: Perform mobility between strength sets Roll out chest, shoulders and lats. Strength: 12-15 Mins Strict Press using 90% of your 1RM to calculate load 70% X 3 80% X

Time to get abs like Coach Cass! Freedom WOD Classes Warm Up: 10 Mins High Knees down&back Butt Kicks down&back Inchworms w/out push up Walking Samson Stretch -Then 2 Rounds 30 Seconds Sit Ups 30 Sec Double Unders 30 Sec Hollow Rocks or Holds 30 Sec Box Step Up Mobility: 10 Mins  Core Workouts can

Freedom WOD Classes Warm Up: 5 Mins 50′ Banded Lateral Monster Walks 10 Banded Air Squats 10 Banded Glute Bridges 50′ Walking Lunges or Samson Stretch Mobility: Perform mobility between strength sets Roll out legs and hips Strength: 12-15 Mins Back Squat using 90% of your 1RM to calculate load 70% X 3 80% X 3 90%

Reminder: This Saturday We Will Be Hosting A Pride Workout. Unfortunately, The Scavenger Hunt Was Cancelled Due To Low Community Partner Participation. Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 M Run 1 Min  PVC ROM 1 Min Banded Pull A Parts 1 Min Push Ups 1 Min Hang Cleans Mobility: Perform mobility

CrossFit DNR, home to the strongest ladies around! Freedom WOD Classes Warm Up: 5 Mins 2:00 Double Under Practice 10 Inchworms 10 Deadlifts 10 Thrusters 5 Burpees Mobility: Perform mobility between strength sets Roll out Hamstrings, Calves, Hips Strength: 18 Mins Deadlift using 90% of your 1RM to calculate load 2 min rest/mobility between sets 65%