🎶 Welcome To The Red Kingdom 🎶 Freedom WOD Classes Warm Up: 10 mins 2 Rounds 10 /leg Front Kicks and Lat Kicks 5 Three Positions Cleans (High Hang Sq Clean, Low Hang Sq Clean, Full Sq Clean) Strength: 20 Mins Tempo or “Slow” Squat Clean 3×3 at 70, 75 & 75% 60 sec rest

CrossFit Open Be Like…. Freedom WOD Classes Warm Up 10 Mins 90 Sec /side Lax Roll Lats Then Walking Samson Stretch (down and back) 20 Banded Lat Press Downs 20 Banded Tricep Ext 20 Banded Bicep Curls 10 Ring Rows 10 Air Squats Then 90 Sec/side Lax Roll Calf Strength/Conditioning: 15 mins 21-18-15-12-9 Cal Row,

Coach David says to sign up for the CrossFit Open or else….. Freedom WOD Classes Warm Up: 10 mins 2 Rounds 10 Banded Pull Aparts 10 Banded “Y’s” 10 DB External Rotation 10 Push Ups 10 Push Press 1 Min of Double Under Practice Mobility: 10 mins Athlete Choice Roll out quads, glutes, hamstrings, calfs,

FOOOOOOR FREEEEE?! Anyone who registers for the CrossFit Open at Games.CrossFit.com and selects DNR as their home gym will be entered into a drawing for your choice of a FREE pair of shoes! NoBull, Reebok, or Nike! First workout is released February 16th which will be the cutoff to enter into the drawing. Freedom WOD

LETS GO! Get Your Shirt Order In Today To Ensure You’ll Get It In Time For The Open! Freedom WOD Classes Warm Up: 6 Mins 2 mins /Side Lax Ball Chest and Shoulders Then 2 Rounds 10 /leg Front Kicks and Lat Kicks 5 Three Positions snatches (High Hang Sq Snatch, Low Hang Sq Snatch,

Did you hear? The Taco Stop will be hosting our CrossFit Open After Party!  Can’t Think Of A Better Way To Celebrate This Years Open Than To Eat The Best Tacos in Colorado! Freedom WOD Classes Warm Up: 10 mins 10 /leg Front Kicks and Lat Kicks Then 2 Rounds 12 RDL 9 Power Cleans