Active Recovery Day Freedom WOD Classes Warm Up:10 Mins 1500m Row at a 2:15-2:30 pace (you should be able to hold a conversation while rowing) Run Alternative 1200 m Run at a 2:15-2:30 pace (you should be able to hold a conversation while rowing) Skills: 5 mins  Turkish Get Up Home WOD: 14 Min  5

There is no strength this week as we prep for Murph. Thursday will also be an active recovery day in prep for Murph. As of right now there are 19/80 spots left for this weekends Murph and remember this is a free event, so tell a friend! If you haven’t heard or seen yet, Kody

Don’t forget to get your tickets for this weekends raffle. We are giving a way a 20# weight vest, 12# weight vest, King Kong Backpack and King Kong Duffle Bag! Each ticket is $5.00, ask your coach during class or purchase them on MindBodyOnline in the online store. Freedom WOD Classes Warm Up: 500 M

https://nocostyle.com/2020-best-of-survey/#/gallery?group=344059 VOTE CrossFit DNR as the Best CrossFit Gym in NOCO! Do It Today or at the very least by the end of May U.S. Marine Staff Sgt. Daniel Hansen died Feb. 14, 2009, in Farah Province, Afghanistan, when an improvised explosive device he was working on detonated. Hansen is survived by his mother, Sheryll;

Today is your last day to place an order for this years Murph shirt. Freedom WOD Classes Warm Up: 5 mins Roll out for 3 mins then 5 Muscle Cleans, 3 Front Squat 5 Power Cleans, 3 Front Squat 5 Squat Cleans, 3 Front Squat Home Strength: Every 90 seconds, for 9 minutes (6 sets):

Freedom WOD Classes Warm Up: 8 Mins Wall-2-Wall Samson Stretch 10 Russian KB Swings Wall-2-Wall Floor Sweepers 10 Russian KB Swings Wall-2-Wall Inch Worms Home Strength: 3×12 Giant Set 12 Bent Over Rows /side 12 Up Right Rows 25 Band or Towel Row Home WOD: 18 Min Cap 3 Rounds 100m Right Arm  Farmer Carry