6 Week Spring Nutrition Challenge! April 13th – May 23rd – Murph is on May 24th so lets get our nutrition in check and get stronger for the body weight hero workout! The information meeting will be at DNR 4/12 from 9-10:30 a.m. Sign up at the counter or reach out to Ana anamaltares@gmail.com for

Here is a link to the Open 25.3 photos (you need the pin to open the file) Please be sure to tag our photogrpaher @sarahaddy on instagram! Give her credit for the great work! https://sarahaddyphotography.pixieset.com/crossfitdnr/ Download Pin: 6544 Freedom WOD Classes Warm Up: 8 Mins 400 M Run / .6 Bike / 500 M Row

Freedom WOD Classes Warm Up: 10 Mins  1:30 / Side LAX Rotator Cuff 1:30 / Side LAX Glute / Hips 2 Rounds: 10 Power Cleans 10 Push Jerks 10 Thrusters Strength: 10 Min 2 Rounds on 10:00 Clock 1:00 / Side Band Pallof Woodchop + Press – Video 1:00 / Side – Side Plank Hip

Freedom WOD Classes Warm Up 5 Mins 2 Rounds 1 Wall Walk 8 Power Snatch 8 OH Squats Then 10 Cuban Rotations Strength: 24 mins 4:00 Warm Up 3 x 10 Power Snatch – touch n go 2:00 Rest BT Sets Then 4:00 Warm Up 3 x 10 Back Squats – 67% 2:00 Rest BT

Freedom WOD Classes Warm Up: 12 Mins 3 Round Rotating Tabata :20/:10 KB Swings Plank Scap Press Pull Up Handstand Hold Then 5:00 Shoulder Mobility – athlete choice LAX / Band / PVC Metcon: 20 Mins “Nate” 20 Min AMRAP: 2 Muscle Ups / 4 C2B or Pull Ups 4 HSPU 8 KB Swings 70/53

Freedom WOD Classes Warm Up: 5 Mins 1:00 PVC ROM 2 Rounds :30 Each Scap Pull Up Kip Swing Band Lat Pull Downs Air Squats Mobility:  14 Mins 2 x Giantset 3-5 Strict Pull Ups (Vest / Weighted as needed) 12-18 Kip Pull Ups (Vest if needed) 15-25 / Side Crossbody Band or Cable Row