1) Register for our In-house competition on the 21st! CrossFit DNR In House Competition Registration 2) Register for the 2023 CrossFit Open! 2023 CrossFit Open Registration 3) Lets Have Some FUN! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 m Row, Ski or 400 Bike 5 Snatch Complex ( Snatch DL, Snatch High

Freedom WOD Classes Warm Up 10 Mins 90 sec /side Lax Roll Lats Then 2 Rounds 10 Banded Pull Aparts E-W-E Single Leg Broad Jump 5 Clean Hang High Pulls 5 Power Cleans 5 Front Squats Strength: 8 Mins 3 Position Clean (Full Sq Snatch, Low Hang Sq Snatch, High Hang Sq Snatch) 3×3 at

It’s CrossFit Season! With the CrossFit Open beginning in February we wanted to get everyone in the competition mood! This in house competition will be simple and to the point. 3 Workouts in 4 hours(ish) No Teams No Floaters Scaled Options for all workouts (think CF open scaling) $20 Buy In Competitors will judge each

Freedom WOD Classes Warm Up: 10 mins 2 Mins /side Chest Lax ball 2 Rounds 10 Banded Pull Aparts 10 Deadlifts 10 Box Step Ups 10 Strict Press Strength: 15 mins Tempo Strict Hand Stand Push Ups (kip up only as a last resort) 3×5 w/ temp 3-0-1-0 3 sec down, 0 at the bottom,

Freedom WOD Classes Warm Up 10 Mins 3 Rounds 200 M Row or Ski 6 Push Ups 6 Sit Ups Mobility:10 Mins 2:00 /Leg Barbell Quad Smash 90 sec /side Lax Ball Glutes Strength:  6 Mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Anchor Point T-2-B Hollow Rocks Reverse Crunch Metcon: 18

Freedom WOD Classes Warm Up: 8 Mins 20 Pass Throughs 10 / Side Front & Lateral Kicks 2 Rounds: 5 Air Squats 5 Snatch Squat Snatch 5 Pull Ups 5 Burpees Strength: 8 Mins 3 Position Snatch (Full Sq Snatch, Low Hang Sq Snatch, High Hang Sq Snatch) 3×3 at 65, 70 & 70% 60