Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 10 RDL 10 Hang Power Cleans 30 Sec Hang From Pull Up Bar Mobility: Perform mobility between strength sets Roll out Hamstrings and Triceps/Lats Strength: 12-15 Mins Deadlift using 90% of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When you

Happy 40th BDay Brooks! Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 20 Double Unders Or Singles 15 Air Squats 10 Strict Hanging Knee Raises Mobility: 90 Sec /Side Banded Samson Stretch Strength:  6 Mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Anchor Point T-2-B Hollow Rocks Reverse Crunch Home WOD: 20

Guess what day it is?? Shoulder Day! Freedom WOD Classes Warm Up: 5 Mins 10 Burpees 10 Banded Pass Throughs 20 Band Pull Aparts 10 Push Press 10 Kipping Swings 20 Sec Hand Stand Hold or Plank Hold Mobility: Perform mobility between strength sets Roll out T-spine and Chest Strength: 12-15 Mins Strict Press using

First Look At This Years Halloween Shirt. Pre-order will info will be available soon! Freedom WOD Classes Warm Up: 5 Mins 200 M Run 9 Snatch Grip Dead Lifts 9 Power Snatch 9 Back Squat 200 M Run Mobility: Perform mobility between strength sets Roll out legs and hips Strength: 12-15 Mins Back Squat using

It’s Flex Friday! Lets see those Flexy pics on social media with #CFDNR #FlexFriday Freedom WOD Classes Warm Up: 5 Mins 5 min Circuit  12 Banded 90/90 12 Band pull aparts 6 Burpees 12 Barbell curls 12 Barbell extensions Mobility: 6 mins 90 sec /side /body part Smash chest and triceps Strength: 15 Mins Bench

Yesterday was National Dog Day and we saw a lot of cute pups on your social media pages. But not everyone in the CFDNR community got to see them. Check out the CrossFit DNR FB page for the Dog Days Of DNR post and comment with a picture and the name of your pup! Freedom