Freedom WOD Classes Warm Up: 5 mins 2 rounds  5 Burpees 10 Snatch Pulls 10 Hang Power Snatch 5 Snatch Balance Strength: 20 Tempo or “Slow” Squat Clean 3×3 at 60, 65 & 70% 60 sec rest between sets  https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/ The slow pull snatch is simply a Clean in which the athlete performs the first pull at

Some really cool pictures showing up from Barbells and Badges Photo Credit: @co_wild_photo Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 200 M row or 600 m Bike 12 Banded Lat Press 10 Ring Rows Mobility: 6 mins 90 sec /side Lat smash 90 sec /side Tricep smash Strength: 12 mins 12 Mins to

2020 Best CrossFit Gym In Northern Colorado! Let’s Repeat This!  Did you vote yet? Why not? Please click the link below go to “health and Beauty” scroll down to “CrossFit gym”  and vote for CrossFit DNR as the Best Gym in Norco!  nocostyle.com/2021-best-of-survey Freedom WOD Classes Warm Up: 10 mins 2 Rounds 10 /side Seated DB

Happy 29th Bday To Nicole Creech! Hope you have an amazing day! Freedom WOD Classes Warm Up: 10 mins 2 Min Double Under Practice Then 3 Rounds 10 RDL 5 Anchor Point t-2-b Mobility: 12 mins 2 Min /side Partner Hamsting Smash 1 Min /side Partner Calf Smash Strength: 5 mins 4 Rounds = 5

CrossFit DNR repping hard this weekend! Team Muscle & Hustle taking the 3rd place podium spot in the RX division and The Penas Took 3rd place in the scaled division at Barbells and Badges fundraiser Comp Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 8 Burpees 8 Hang Power Snatch 8 Air Squats Strength:

Happy Friday Freedom WOD Classes Warm Up: 5 mins 2:00 Row, Bike or Ski Then 2 rounds 5 Clean Deadlift 5 Clean High Pulls 5 High Hang Power Clean Strength: 20 Mins  3 Position Clean (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep) 3×3 at 70, 75 &