WOW!! We didn’t expect the turn out we got for our 10th annual Halloween wod and CrossFit DNR’s 7th Birthday! Thank you to everyone that was able to make it out to help us celebrate! You all are the reason CrossFit DNR is the best CF gym in Northern Colorado! Freedom WOD Classes Warm Up:

Welcome to your Pre Halloween party on this lovely FRAN-Kenstein Friday! Lace up them shoes, chalk up them hands and lets set a new PR!  Freedom WOD Classes Warm Up: 5 mins 2 Rounds 5 Burpees 5 Push Press 5 Thrusters 5 Kipping Swings 5 /side Single Leg Squat Jumps Mobility: Perform mobility between strength

Freedom WOD Classes Warm up: 5 mins 200 m Row 3 Rounds 5 /leg Single Leg KB RDL 8 Inch Warms w/out push up 200 m Row Mobility: Perform mobility between strength sets Strength: 15 Mins Deadlift **90%  + 20 LBS** of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When

Freedom WOD Classes Warm Up: 4 mins Treat this as a warm up To the “Ghostbusters” theme song Every time you hear the word Ghostbusters you must perform: 2 burpees Mobility: Done After Core Strength 5 Mins to mobilize the hips and abs Strength: 12 Mins Tabata 45/15 (3 rounds = 12 min) Star Fish

Freedom WOD Classes Warm Up: 5 mins 2 Rounds 20 Banded Pass Throughs 10 Banded Good Mornings 10 Spealer Rolls 15 Hang Power Snatch Mobility: Perform mobility between strength sets Strength: 15 Mins Strict Press **90%  + 10 LBS** of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When you see

Freedom WOD Classes Warm up: 5 mins Plate Warm Up Mobility: Perform mobility between strength sets Roll out legs and hips Strength: 12-15 Mins Back Squat **90%  + 20 LBS** of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When you see 5+, 3+, or 1+, that means you do the max