2 Days Away From CrossFit DNR’s Open Friday Night Lights! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 8 Box Step Ups 12 Steps /side X-Band Walks 8 Goblet Squats Then 1 Min /side Samson Stretch Mobility:  Mobility Between Strength Sets Strength: 15 Mins  Front Squats 3 sets 9 Rep @ 65-70% of 1RM

Got those 22″ Pythons Son! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Banded Lat Press Down 30 Sec Plank 10 Banded Row 10 Push Ups 10 Kipping Swings 10 /side  Seated DB External Shoulder Rotation – Video Mobility:  Mobility Between Strength Sets Strength: 15 Mins  Bench Press 3 sets 9 Rep @

CrossFit Open Start This Week! You Still Have Time To Get Registered. 22.1 Goes Down This Friday! Friday Night Lights Coming At You Hooligans. Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 M Row 5 Hang Snatch 7 Back Squats 9 Back Rack Push Press Then 1 Min / Side Samson Stretch Mobility: 

When The Box Hits Back…… Freedom WOD Classes Warm Up: 10 mins 2 Rounds 1:00 Pass Throughs/Windmills 10 Banded Lat Press Down 10 Hang Snatch Pulls 10 Hang Power Snatch Mobility: 6-8 Mins 2:00 Min Lax Ball T-spine 2:00 /Side Lax Ball Hips Strength: 15 Mins  Snatch 3 sets 11 Rep @ 60-65% of 1RM

You Should Sign Up For The Open! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 10 Banded Good Mornings 10 Step Ups 10 Single Leg KB RDL Mobility: 6-8 Mins 2:00 Min /Side Partner Hamstring Smash Strength: 15 Mins  Deadlifts 3 sets 11 Rep @ 60-65% of 1RM from week 1 Metcon: 10 Mins

We are one week away from CF Open. If you haven’t gotten to register click the link below to do so. https://cfgames2020.wpengine.com/ Freedom WOD Classes Warm Up: 10 mins 3 Min Casual Bike or Row Then 2 Rounds 10 Russian Swings 10 Air Squats 8 /side  Seated DB External Shoulder Rotation – Video Then: 2:00