We are putting in a new order for the Open shirts today including Hoodies. If you did not get one on the last order, today is your last chance. Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Double Unders 10 Push Ups 10 Kipping Swings  High Knees N-S 10 /side  Seated DB External Shoulder

Make Sure You Submit Your Score For The First Open WOD 22.1 Before 6:00pm Today. If you are not sure how to please reach out to Kody or Kyle ASAP Freedom WOD Classes Warm Up: 10 Mins 200M Run 8 Power Cleans 8 Front Squats 8 Thrusters 200M Run Mobility:  Mobility Between Strength Sets Strength:

Let’s Get Ready To Rumble! Freedom WOD Classes Metcon: 15 Min CrossFit Open 22.1 Complete as many rounds as possible in 15 minutes of: 3 Wall Walks 12 Dumbbell Snatches 50/35 15 Box Jump-overs 24/20 Scaled: DB 35/20 Box jump or step 24/20

What do you think 22.1 will be? Kody says 22.1 is 12.1 = 7 mins of burpees Freedom WOD Classes Warm Up: 10 Mins 3 Mins of Casual rowing 2 Rounds 6 /side Single Arm Split Stance KB Deadlift – Video 6 /side Single Arm KB Hang Clean – Video 6 /side Single Arm Kettlebell Push

2 Days Away From CrossFit DNR’s Open Friday Night Lights! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 8 Box Step Ups 12 Steps /side X-Band Walks 8 Goblet Squats Then 1 Min /side Samson Stretch Mobility:  Mobility Between Strength Sets Strength: 15 Mins  Front Squats 3 sets 9 Rep @ 65-70% of 1RM

Got those 22″ Pythons Son! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Banded Lat Press Down 30 Sec Plank 10 Banded Row 10 Push Ups 10 Kipping Swings 10 /side  Seated DB External Shoulder Rotation – Video Mobility:  Mobility Between Strength Sets Strength: 15 Mins  Bench Press 3 sets 9 Rep @