👆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

🎶 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,