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

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 10 /leg Front

Brody DeBoer! The man behind the post WOD reports! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 250 Row / .6 Bike 5 Clean Complex (5 High Pulls, 5 Power Cleans, 5 Front Sq) Then 2 min / leg Barbell Quad Smash Strength: 20 mins Loading Week Two Sq Clean & Jerk 70-75% +

Big Shout Out To Taco Stop For Being The Only Food Vendor Serving At This Years Barbells&Badges Fundraising Competition! If you haven’t eaten there yet, YOU need to! Then you can vote for them to be the Best Taco In NoCo! Freedom WOD Class Warm Up: 10 Mins 2 Mins /side Barbell Smash Hamstrings Then