Click the link below or Scan the QR Code to vote! Remember you can vote as many times as you have emails. Ask you friends and family to vote as well. We would love to win this for the 3rd year in a row.  https://mountainmediagroupllc.secondstreetapp.com/og/eab0acde-e591-4ea5-a533-01adf7c7e4db/gallery/328126565 Freedom WOD Classes Warm Up: 8 Mins 2 Rounds X-Band

31 Heroes WOD Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 20 reps PCV Pass Throughs 8 Ring Rows  8 Box Step Ups 8 Complexes Snatch Lift Off + Snatch DL + Snatch High Pull + Hang Squat Snatch Strength: 12-15 mins Week3: Functional Over reaching  Sq Snatch 80-85% of 1RM 5 x 1

Does Anyone Have 20lbs Dumbbells We Can Borrow For Barbells And Badges? Freedom WOD Classes Warm Up: 8 Mins 10 /leg Front and Side Kicks Walking Samson Stretch wall-2-wall 5 Spealer Rolls Then 2 Rounds 8 Clean Deadlifts 8 Hang Muscle Clean 8 Front Squats Strength: 15-20 Mins Progressive Over Load Week Two Squat Clean

Throwback Thursday! CrossFit DNR 2013 Freedom WOD Classes Warm Up: 8 mins 2 min Row/Ski Then 2 Rounds: 12 RDL X-Band Walk wall-2-wall-2-wall 5 Inchworms (no push up) Then 2 min / Side Barbell Hamstring Smash Strength: 20-25 Mins Progressive Over Load Week One Deadlift 75% +10lbs of 1RM 6×6 Metcon: 12 Min Rotating Tabata

DID SOMEBODY SAY CHEST DAY!?! Freedom WOD Classes Warm Up: 8 mins 2 min Lax Ball T-spin Then 2 Rounds: 12 Band T’s 12 Band Y’s 12 Pull Aparts 12 Band Tricep Extensions 10 Burpees 5 Push Ups Then: 90 Sec/ Side Lax Ball Chest Strength: 20-25 Mins Progressive Over Load Week One Bench Press

Barbells and Badges Judges Meeting Tonight at 7:30pm Freedom WOD Classes Warm Up: 8 mins 2 Rounds 10 Air Squat 20 Banded Pull Aparts 10 Box Step Ups 20 Double Unders or attempts 30 Sec Handstand or Plank Hold Then: 2 min/ Side Barbell Quad Smash Strength: 20-25 Mins Progressive Over Load Week One Back