Help us show everyone who the best CrossFit gym in Northern CO is by voting for DNR! Vote Here then click on CrossFit under Health and Beauty. Freedom WOD Classes Warm Up: 7 Mins 200 M Row 10 Goodmornings 10 Olympic DL 10 Power Cleans 200 M Row 1:00 / Side Samson Stretch Mobility: 5

Congrats to the Jameson family and papa Dylan! Happy to welcome to newest Hooligan to the family! Freedom WOD Classes Warm Up: 5 Mins 10/side Front and Lateral Kicks 15 Air Squats 10 Burpees :30/side Samson Stretch Strength: 15 Mins Back Squats – 15 Mins to complete the following including warm up time: 8 @

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds – :30 / movement Air Squats Strict Press Lunges Hang Power Cleans Push Jerks – focus on receiving position Strength: 15 Mins Clean and Jerks 10 Min EMOM Min: 1-3 = 2 Power Cleans + 1 Squat Clean + 1 Jerk (Push or Split) Min: 4-7

Freedom WOD Classes Warm Up: 6 Mins 30 Banded Pull Aparts 200 M Row 20 Banded Lat Press Downs 200 M Row 30 Banded Pull Aparts Strength: 10 Mins HSPU 4 x 6 – Hardest Variation Possible Mobility: 6 Mins 1:30 / Side Bicep Smash 1:30 / Side Lat Smash Home WOD: 16 Min Cap

We are still figuring out details but we’ll likely be running preteen and teen classes starting the end of August! Details to come, but input is welcome from all of our Hooligan parents. Freedom WOD Classes Warm Up: 5 Mins 5 Inchworms 10 RDLs 30 DU / Singles 10 DL 30 DU / Singles :30

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 200 M Run 10 Narrow Push Ups 5 Hang Muscle Snatch 5 Hang Power Snatch Mobility: 6 Mins 2:00 / Side Chest Roll 2:00 PVC Shoulder ROM Strength: 15 Mins 5 Min Warm Up Bench Press 8 @ ~75% 8 @ ~78% 6 @ ~82% 4