Happy Friday Hooligans! Big News: Vets4Life has upped the number of athletes that we can support at DNR! If you have any vets that would be interested in being a part of the community please send them our information. Freedom WOD Classes Warm Up: 6 Mins 2:00 PVC Shoulder ROM 15 Banded Curls 15 Banded

Freedom WOD Classes Warm Up: 6 Mins 10 Hand Release Push Ups 10 MB Cleans 10 Hand Release Push Ups 10 Squat Cleans 1:00 PVC ROM 2:00 Hip Stretching Strength: 18 Mins 3×5 Clean High Pulls 3×5 Olympic DL *Mobility Between Sets Home WOD: 12 Min Cap “Elizabeth” 21-15-9 Squat Cleans (135/95) OR Alt. DB

Happy belated birthday Gabby!! Freedom WOD Classes Warm Up: 6 Mins 500 M Row Or 400 M Run 10 V-Ups 30 DU / Singles 10 Hanging Knee Raises w/ Twist 30 DU / Singles 1:00 / Side Samson or Couch Stretch Core: 6 Mins 2 Rounds: 15/Side Banded Wood Chop :30 Bicycle Crunch :30 Plank

Don’t forget to vote DNR as the BEST CrossFit Gym in NOCO! Use the link below to vote and thank you for your support! (it’s under Health and Beauty) https://nocostyle.com/2020-best-of-survey/#/gallery?group=354213 Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 200 M Run 5 Strict Pull Ups 10 Hang Power Snatch 15 Banded Curls Strength: 12

Freedom WOD Classes Warm Up: 6 Mins 10 / Side Front and Lateral Kicks 15 Tempo Air Squats 3-2-0-0 10 Burpee Broad Jumps 1:00 Samson / Side Strength: 15 Mins 10:00 to complete: Back Squats: 10-8-6-6 *Start at 70% and build Mobility: 5 Mins 2:00 / Side Quad Smash (barbell) Home WOD: 15 Min Cap

Officer Dia responded to home depot on 7/4/20 and contacted an intoxicated male. The suspect pulled a firearm out of his trunk and fired one shot before running away. The shot struck Dia just outside of his chest plate. Before Dia passed, he called to Dispatch and asked for them to “tell my family I