Freedom WOD Classes Warm Up: 10 Mins 3 Rounds 10 / Side Leg Kicks Front and Lateral 3 Clean complex  (Squat Clean + Low Hang Squat Clean + High Hang Squat Clean) 10 Single Leg Broad Jump Squat Then 90 sec  /side Quad Smash Mobility: Perform mobility between strength sets Roll out Quads, Hamstrings, Hips Strength:

Freedom WOD Classes Warm Up: 10 Mins 90 Sec /side Lax Ball Lats Then 20 Banded Pull Aparts 10 Burpess 10 Pull Ups or Ring Rows 20 Banded Pull Aparts Then 90 Sec /side Lax Ball Chest/Shoulders Mobility: Perform mobility between strength sets Roll out Lats, Chest and Shoulders Strength: 15 Mins (De-load Week) Bench

We always love seeing CFDNR Alumni still crushing it. This is Coach Jake Smith hitting a huge 3 rep max PR of 560lbs! Freedom WOD Classes Warm Up: 5 Mins High Knees Down and Back Butt Kicks Down and Back Inchworms Down Walking Samson Stretch Back 5 Speal Rolls 10 RDL 10 Hang Clean or

Welcome Back CSU! Freedom WOD Classes Warm Up: 10 Mins 90 Sec /side lax ball T-spine 2:00 Single Under Jump Ropes 5 Strict Press 8 Ring Rows 5 Push Press 8 Kip Swings 5 Push Jerk 8 Pull Ups Mobility: Perform mobility between strength sets Roll out Lats, Chest, Shoulders Strength: 15 Mins Strict Press

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: 6 mins 2:00 Mins Casual Row, Ski or Bike 30 Sec Dead bugs 30 Sec Sit Ups 30 Sec Russian Twist w/ or w/out

Just In Case You Didn’t See Yesterdays Post Due To The Website Crash. Our First Workout In Our First Location Was On October 31st, 2013. Making This Halloween Our 10 Year Anniversary! We Would Like To Invite Every Single Person That Has Been Part Of This Journey To Come Celebrate With Us On Friday October