Freedom WOD Classes Warm Up: 6 Mins 200 M Run 10 KBS 50 DU / Jump Ropes 200 M Run 1:00 / Side Samson Stretch Mobility: 10 Mins 2:00 / Side Roll T-Spine 2:00 / Side Banded Hip Stretches or rolling Strength: 15 Mins 10 Min EMOM Min 1-3 = 3 Power Snatch + 1

Happy Birthday Josh! Celebration workout coming later this week! Freedom WOD Classes Warm Up: 4 Mins 2 Rounds – :30 each: Burpees Air Squats Strict Press Samson Stretch (trade at :15) Strength: 12 Mins Strict Press 10-8-6-6 Start at 70% and build Mobility: 5 Mins 2:00 / Side Posterior Shoulder Roll Home WOD: 14 Min

We hope you all had an amazing Independence Day! Welcome back for one more hero workout that honors 19 fallen firefighters. Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28,

Happy birthday coach Ana, enjoy your dirty thirty! Kind of weird timing but for Ana’s birthday she’s giving 10 Hooligans a gift. Contact her after this weekend to set up a free 30 minute nutrition consultation! Just a reminder that the gym will be shut down tomorrow (Saturday) for Independence Day and tonight’s 7:20 p.m

Thank you for voting! DNR was nominated as one of the top 5 CrossFit gyms in NoCo. Now the real competition begins! Click here to vote and make it official that DNR is THE BEST CrossFit gym in NoCO! Freedom WOD Classes Warm Up: 6 Mins 200 M Run 10 Strict Knee Raises 5 Inchworms

Freedom WOD Classes Warm Up: 5 Mins 5 Kick Ups or :30 HS Hold 10 Kip Swings 200 M Row 10 KBS 10/Side Single Arm KB Strict Press Strength: 10 Mins HSPU 4 x 10 on the 2:00 *Create a challenging stimulus for each set. Strict / kips / negatives, etc Mobility: 5 Mins 2:00