Freedom WOD Classes Warm Up: 6 Mins 10 / Side Front & Lateral Kicks Then 2 Rounds: 10 Kip Swings 5 Hanging Strict Leg Raises 5 Strict Pull Ups :30 Hollow Hold Strength: 5 mins 5:00 Clock – Simon (coach) Says Hollow variations Arch variations Planks *ANYTHING midline Mobility: 8 Mins Hip Stretching Home WOD:

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 20 Banded Tricep Extensions 10 Hand Release Push Ups 10 Alt. Step Ups 10 Good Mornings 5 Power Snatch Strength/Technique: 18 mins 18:00 to Complete all of the following: 4×2 Squat Snatch 75-80% *not touch and go* Deadlifts: 2×6 @ 75-80% Home WOD: 14 Mins 14

Freedom WOD Classes Warm Up: 6 Mins 500 M Row / 1000 M Bike 1:00 PVC ROM 30 Banded Pull Aparts :30 Handstand Hold Strength/Technique: 18 mins 3 Rounds on the 4:00 Perform 12 unbroken HSPU reps Example A: 5 Strict or Deficit HSPU + 7 Kipping HSPU Example B: 5 Box HSPU from toes

Little baby Rader was born last week on January 19th! Congrats Max and Jess!! We’re excited to meet the little man here soon 🙂 Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 15 Glute Bridges 10 / Side Fire Hydrants 10 / Side X-Band Walks 5 Muscle Cleans 10 Back Squats Strength/Technique: 18 mins

*************CrossFit OPENS Registration is Live ************* The CF Open is the qualifer for the CrossFit Games but more important to DNR, it’s an amazing community event! Our hope is to have every athlete register at games.crossfit.com and participate in Friday Night Lights each week for 3 weeks (not 5 this year..) We are working on

Freedom WOD Classes Warm Up: 6 Mins 1:00 PVC ROM 20 Banded Lat Press Downs 20 Banded Tricep Extensions 20 Banded Pull Aparts 10 Kip Swings 5 Strict Pull Ups Mobility: 5 Mins 2:00 / Side Roll Scapula Border Strength: 12 mins Gymnastics Complex – Each complex will increase by 1 rep. If you are