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1/20/23

January 20, 2023 DNRadmin

Tomorrow is our In house competition because of this there is no Open gym tomorrow. Freedom WOD Classes Warm Up 10 Mins 2:00 /side Lax Roll Lats and triceps Then 2 Rounds 50′ Walking Lunges (wall-2-wall-2-wall) 5 Clean Complex ( Clean DL, Clean High Pull, Squat Clean, Push Press) 5 KB Goblet Squats Strength: 8

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1/19/23

January 19, 2023 DNRadmin

Happy 23rd to Coach Annie and Her Twin AKA Annie’s Sister AKA Genna! We Love you both and are so proud to call you Hooligans!   Freedom WOD Classes Warm Up 10 Mins 2 Rounds 30 Single Unders 20 Banded Lat Press Downs 20 Banded Tricep Ext 20 Banded Bicep Curls 10 Ring Rows 10

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1/18/23

January 18, 2023 DNRadmin

Don’t forget to register for the in-house comp this Saturday! CrossFit DNR In House Competition Registration Freedom WOD Classes Warm Up: 10 mins 2 Rounds 20 Banded Pull Aparts 10 DB External Rotation 10 Banded Good Mornings 10 RDL Strength: 15 mins Tempo Strict Hand Stand Push Ups (kip up only as a last resort)

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1/17/23

January 17, 2023 DNRadmin

Come Throwdown this weekend with/against Kyle and Kody. Yes you’re reading the correctly Kyle and Kody will be competing this weekend along side all of you. Workouts have been release for the in-house competition on the 21st! Remember the goal is to bring everyone together and have fun. We that said we can there are

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1/16/23

January 16, 2023 DNRadmin

CrossFit DNR In House Competition Registration Freedom WOD Classes Warm Up: 5 Mins 2 mins Lax Ball T-spine Then 2 Rounds 5 Snatch Complex ( Snatch DL, Snatch High Pull, Squat Snatch, Snatch Balance or OHSQ) 8 Air Squats 1:00 Min Jump Rope Strength: 3 Position Snatch (Squat Snatch  + Low Hang Sq Snatch +

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1/13/23

January 13, 2023 DNRadmin

Freedom WOD Classes Warm Up 10 Mins 2:00 /side Lax Roll Lats and triceps Then 2 Rounds 6 Burpees 5 Clean Complex ( Clean DL, Clean High Pull, Squat Clean, Push Press) 6 Box Steps Strength: 8 Mins 3 Position Clean (Full Sq Clean, Low Hang Sq Clean, High Hang Sq Clean) 3×3 at 65,

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