The 7th (10th if you include the garage gym days) Annual Halloween WOD Is Set For October 31st. The Event Is From 10 – 12pm With The Announcement Of Best Costume Happening At 12:00pm And Kids Trick-or-Treating From 12-1:00pm See the CrossFit DNR Facebook Event Page For Details And RSVP 7th Annual Halloween WOD FB

Great Day For Some Monster Mashing! Freedom WOD Classes Warm Up: 5 Mins 200 M Run 10 Snatch Pulls 8 Power Snatch 6 Overhead Squats Then 1:00 /side Samson Stretch Mobility: Perform mobility between strength sets Strength: 12-15 Mins Back Squat **90%  + 10 LBS**  of your 1RM to calculate load 75% X 5 85% X 3

Congratulations to Kale and Nicole on their wedding this past Friday! We are so excited for you both and wish you the best on this new adventure! Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 250 Row or 500 Bike 5 /arm Bottom Up KB Press 10 Banded Pull Aparts Mobility: Perform mobility between

Survival Of The Fitness Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Banded Pass Throughs 10 Floor Press 10 Barbell Curl 15 Banded “T” or Pull aparts Then 5 mins of Mashing (mobility) Athletes Choice Mobility: Perform mobility between strength sets Roll out Shoulders, Chest and Triceps Strength: 12-15 Mins Bench Press **90%  +

Welcoming in October with 31 days of Horror! Freedom WOD Classes Warm Up: 5 Mins 3 Plate Burpees 10/15 10 Plate DL 3 Plate Burpees 10 Plate Power Cleans 3 Plate Burpees 10 Plate Push Press Mobility: Perform mobility between strength sets Roll out Hams and Gluts Strength: 12-15 Mins Deadlift **90%  + 10 LBS** of your

Weight Vest Workout Alert. If You Have One Bring It! Freedom WOD Classes Warm Up: 5 Mins 10 Box Step Ups 15 Per Side Banded Pallof Press w/Rotation 10 Box Jumps 20 Sec Hollow Hold 20 Sec Hollow Hold 200 M Run Mobility: 2 Mins /Side of Couch Stretch Strength:  5 Mins 4 Rounds 20 Sec