That one time Stephanie meet Dude Dad! Freedom WOD Classes Warm Up: 2 Rounds 25 Banded Pull Aparts 12 Banded 90/90 9 Hang Power Clean and Jerk Mobility: 6 mins 90 Sec /side Lax Ball chest and shoulder 90 Sec /side Lax Ball Lats Strength: 8 mins 3×5 at 60, 65 & 70% Push Jerk in

4th Of July Donut Tread On Me Ruck! Freedom WOD Classes Warm Up: 5 Mins 400 M Run 20 Push Ups 12 Box Step Ups Mobility: 10 mins 3 min /leg Quads Smash 1 min per position 90 sec /side KB Hip Smash Strength: 6 mins Rotating 1/2 Tabata (4 rounds) Reverse Crunch Mountain Climbers

Did you vote yet? Why not? Please click the link below and vote for CrossFit DNR as the Best Gym in Norco! nocostyle.com/2021-best-of-survey Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 m Row or .3 Bike 10 Snatch 10 Thruster Strength: 22 Snatch 10 Mins (this is ran as a group with the

Chris Dunn’s 40th Bday WOD “The Expendables 4.0” Freedom WOD Classes Warm Up (5 Mins) 2 Rounds 5 Power Cleans 10 Banded Pass Through 10 Spealler Rolls Then 3 Mins of Chest and or Tricep smashing Strength: 8 Mins Clean (this is ran as a group with the coaching leading the count) 3×5 at 50,

Freedom WOD Classes Warm Up: 10 mins 2 Rounds   8 Banded or Bar Good Mornings Walking Samson Stretch (north to south) 8 Banded Lat Press Downs Single Leg Broad Jump Landing In A Squat (north to south) Mobility: 90 Sec /side Lax Roll Lats 2 Min Lax Ball T-spin Strength: 5 Min EMOM 2-5 Muscle

Check out the new shirt design “Crop Tops & Short Shorts” summer time vibes coming your way. Look for a preorder sheet soon! Freedom WOD Classes Warm Up: 12-9-6 Tempo RDL (3 Sec down, 2 Sec Pause, 1 Sec up) Push Press KB Swings Strength: 6 mins 3×5 Split Jerk Strict Press at 50,55,60% of Strict