Pride Shirts Are In And Ready For Pick Up. Freedom WOD Classes Warm Up 10 Mins 3 Rounds 200 m Run 3 Burpees 5 Kipping Swings 7 Strict Knee Raises Strength: 4 Rounds 20 Sec Reverse Crunch 20 Sec Mountain Climbers 20 Sec Leg Lift Hip Extensions 20 Sec Rest Note: This is working the

Don’t forget to click the link below to vote CrossFit DNR as the best CrossFit Gym in Northern Colorado. You can vote one time per email. If you have more than one email please vote multiple time. Also please ask your friends and family to vote as well! nocostyle.com/2021-best-of-survey Freedom WOD Classes Warm Up: 5

This is the last day of our current program. Kody will be taking over starting Monday! Get ready for the change over ha ha ha ha Freedom WOD Classes Warm Up: 7 Mins 5 Burpee Broad Jumps 15 / Side Lateral Monster Band Walk (around knees) 10 Monster Band Back Squats 20 Band Glute Bridges

Freedom WOD Classes Warm Up: 5 Mins 1:00 PVC ROM 20 Pull Aparts 200 M Run / 250 M Row / 600 M Bike 20 Pull Aparts Strength / Mobility:  20 Mins 3 Giant Sets of: 6 Strict Press 72% 4 Split Jerks – 2 Second Pause In Catch 15-20 Band T’s 10-15 Seated DB External

Happy Birthday Mama Knapp! We’re so lucky to have you to look up to! Freedom WOD Classes Warm Up: 6 mins 2 Rounds, :30 Each: Air Squat Push Ups Inchworms Box Jump / Step Ups Then: 10 Power Cleans 10 Squat Cleans Strength 20 Mins 3RM Squat Clean *Reps are NOT touch n’ go Alternative

Freedom WOD Classes Warm Up: 7 mins 1:00 PVC ROM 10 Burpees 5 Jefferson Curls 10 Push Press :30 Plank :30 Cat Cows 10 Push Ups Midline: 10 Mins Midline Kari Pearce – 10 Mins – Video (2:30-5:30) 10 Min AMRAP: 4 Rounds 6 Plank Walkouts (from knees as needed) 12 Per Side – Side