Freedom WOD Classes Warm Up: 7 mins 10 Front & Lateral Kicks 200 M Run 10 Hang Squat Cleans 5 Burpee Broad Jumps 10 Squat Cleans 200 M Run Strength / Mobility:  14 Mins Squat Clean Intermediate-Advanced = 4×3 *Not Touch n’ Go *Build to a moderately heavy set. Focus on technique over load. Beginners

Thank you to everyone who was able to come out and support the PRIDE WOD SOCIAL this weekend! We’re so proud of the people that we have at DNR and the support everyone gives to one another! Freedom WOD Classes Warm Up: 6 mins 1:00 PVC ROM 2 Rounds: 15 Banded Strict Press (front rack

Happy 19th Birthday to our nephew, Gabe, and congratulations on graduating! We’re excited to see what is next for you! Freedom WOD Classes Warm Up: 7 Mins 500 M Row / 1200 M Bike 1:00 PVC ROM 20 Pull Aparts 10 Muscle Snatch 10 Hang Power Snatch Intervals: 10 Mins 5 Rounds :30 Max Cal

The Pride WOD Social is almost here! Join us on Saturday at 10:00 a.m for some yoga, CF, and fun times for a great cause! lululemon has donated some amazing stuff for the giveaways and we’re excited to announce your name (unless your name is Val)! You can register in advance by purchasing online through

We’ve been asked to share some amazing news. Chris and Lisa are expecting their first kiddo in December!! We’re so excited for both of you and to welcome a little one into the Hooligan family! Freedom WOD Classes Warm Up: 6 mins 400 M Run 10 Deadlifts Then 2 Rounds: 7 Hang Squat Cleans 7

Happy (Belated) 50th Birthday Jay! Jay went through the Liberty class in May of 2015 and has been a loyal Hooligan ever since! We love you big guy, have fun with this one today. Freedom WOD Classes Warm Up: 6 mins 2 Rounds – :30 Each Burpees Inchworms KB Deadlifts Air Squats Then 1:00 Samson