Freedom WOD Classes Warm Up 10 Mins 2:00 /side Lax Roll Lats and triceps Then 2 Rounds 6 Burpees 5 Clean Complex ( Clean DL, Clean High Pull, Squat Clean, Push Press) 6 Box Steps Strength: 8 Mins 3 Position Clean (Full Sq Clean, Low Hang Sq Clean, High Hang Sq Clean) 3×3 at 65,

Workouts have been release for the in-house competition on the 21st! Remember the goal is to bring everyone together and have fun. We that said we can there are scaled+ options for movements and weights. If you’re not sure or worried about a workout or movement please ask Kody or Kyle. Click the link below

Freedom WOD Classes Warm Up: 10 mins 3 Rounds 10 Banded 90/90 or Cuban Rotations 10 Banded Pull Aparts 10 DB External Rotation Strength: 15 mins Tempo Strict Hand Stand Push Ups (kip up only as a last resort) 3×5 Tempo HSPU: 3-2-1-0 3 sec down, 1 at the bottom, 0 sec Up, 0 at

We are finalizing the 3 workouts for the In-house comp on the 21st and will release them this week so stay tuned! To register click the link below. CrossFit DNR In House Competition Registration Freedom WOD Classes Warm Up: 6 Wall-2-Wall-2-Wall Shuttle Run (N-S-N) Then 2 Rounds 5 Strict K-2-E W-2-W Inchworms Seated Leg Lift

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