Yesterday was Hyojin’s last day at CFDNR. As sad as we are that she is moving. We wish her all the best and can’t wait for her to visit when she is back in town. Freedom WOD Classes Warm Up: 7 Mins 2 Rounds 1 Min PVC ROM 10 Cuban Rotation With A Press 10

CrossFit DNR Alumni Coach Jake Smith and Dom Trainor Competed This Past Weekend At Partner Palooza Held At CrossFit Invictus Seattle And Took The 3rd Place Podium! Freedom WOD Classes Warm Up: 5 Mins 200 Run Walking Samson Stretch wall-2-wall 30 Sec Hollow Rocks or Hold 10 Spealler Rolls 200 Run Mobility: 10 Mins  3

NOTE: Shirt Orders For The PRIDE SCAVENGER HUNT are due by Friday. Also: We have added some additional colors. All colors are available in the Unisex T-shirt. Tanks are only available in Lilac, Mint, Black, White. Make sure to write the color you want on the order sheet. Freedom WOD Classes Warm Up: 7 Mins

Classic case of Dallas vs Goliath and has the story goes Dallas defeated the giant and took home First Place In Men’s Physique Open and Men’s Physique Open Overall Winner at the Mile High Showdown! Freedom WOD Classes Warm Up: 5 Mins 6 Burpees 21 Back Sq 15 Ring Row 9 Hang Snatch Mobility: Perform

Team registration and shirt order sheet are at the front desk. Get your team together and get signed up for this years PRIDE EVNT! Freedom WOD Classes Warm Up: 5 Mins 2:00 Double Under Practice Down&Back Walking Lunges 10 Inchworms 20 Deadlifts Strength: 30 Mins Test Week Deadlift 1RM You have 30 mins to build up

Todays Test Is Strict Press, Lets See Some Big Numbers! Freedom WOD Classes Warm Up: 5 Mins 20 Banded Pull A Parts 10 Push Press 10 Cuban Rotation With Press 5lbs plates 30 Second Handstand Hold Strength: 20 Mins Test Week Strict Press 1RM You have 20 mins to build up to you heaviest Strict