Freedom WOD Classes Warm Up: 6 Mins 2 mins /Side Lax Barbell Smash Then 2 Rounds 10 /leg Front Kicks and Lat Kicks 5 Snatch Grip Deadlift 5 Hang Power Snatch 5 Back Squats Strength: Every 90 seconds, for 9 minutes (6 sets): Snatch *Set 1 = 2 reps @ 75% *Set 2 = 2

Here We Go! CrossFit Open 23.1 Freedom WOD Classes Warm Up:  2 Rounds 10 /leg Front Kicks and Lat Kicks 5 Power Cleans 5 Front Squats Metcon: 20 Mins “Open Wod 23.1 AKA 14.1 RX’D Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 20/14 30 cleans

👆He’s Back! Dave Castro Has Dropped A Clue For 23.1 👆 Freedom WOD Classes Warm Up: 13 Mins 4 Mins to roll out/mobilize legs Then 1 Min Row, Bike, or Ski 10 Banded Lat Press Down Plate Warm Up Strength/Conditioning: 15 mins Note: If you’re competing in the Open you should throttle back and do

Open Teams Are Being Updated On The Daily As New Athletes Register! You Still Have Time If You Want To Join In On The Fun. See The Sign Up Sheet At The Front Desk Or Register At: Games.CrossFit.Com Freedom WOD Classes Warm Up: 10 mins 2 Rounds 8 Banded Lat and Front Raises 8 Push

WE LOVE OUR CFDNR HOOLIGANS! Happy Valentine’s Day Homies! Freedom WOD Classes Warm Up: 4 Mins 2 Rounds :30 Each Air Squat Inchworm Lunges Burpees Mobility: 6 Mins Quad and Hip Smash Metcon: 32 Min The Break Up Death by Wall Balls 20/14 18 min cap Rest 1 Min The Make Up 10 min AMRAP

Your 2023 CrossFit Open Teams Have Been Assembled. If you have not signed up yet or want to be on a team please let Kody or Kyle know asap.   Freedom WOD Classes Warm Up: 6 Mins 2 mins /Side Lax Ball T-Spine Then 2 Rounds 10 /leg Front Kicks and Lat Kicks 5 Snatch