Freedom WOD Classes Warm Up: 6 mins 1:00 / Side Samson Stretch 15 Monster Band Squats 10 / Side Lateral Monster Band Walks 10 Kip Swings 10 Push Ups Strength / Mobility:  20 Mins 3 Giant Sets of: 10 Tempo Monster Band Back Squats 35-40% of 1RM (band just above knees) *3-2-1-1 (3 seconds down,

Freedom WOD Classes Warm Up: 5 mins Row / Bike Mini Intervals on a 5:00 Clock: 0:00 3:00 at Moderate Pace 3:00-3:15 Intense (not sprint) 3:15-4:00 Moderate 4:00-4:15 Intense 4:15-5:00 Moderate Mobility: 6 Mins 2:00 Hamstring Stretch 2:00 / Side LAX Roll Scap Border Strength 16 Mins Squat Snatch Intermediate-Advanced = 4×3 *Not Touch n’

Attention Hooligans! Due to some logistical issues with renting out the Rolland Moore Park, the FOP Benevolent Non-Profit needs to move the Barbells & Badges competition and the rest of the tournaments (Basketball, Softball & Cornhole) to August 28th. It is also going to be a one day event. We’re sorry for the last minute

Freedom WOD Classes Warm Up: 7 mins 10 Front & Lateral Kicks 200 M Run 10 Hang Squat Cleans 5 Burpee Broad Jumps 10 Squat Cleans 200 M Run Strength / Mobility:  14 Mins Squat Clean Intermediate-Advanced = 4×3 *Not Touch n’ Go *Build to a moderately heavy set. Focus on technique over load. Beginners

Thank you to everyone who was able to come out and support the PRIDE WOD SOCIAL this weekend! We’re so proud of the people that we have at DNR and the support everyone gives to one another! Freedom WOD Classes Warm Up: 6 mins 1:00 PVC ROM 2 Rounds: 15 Banded Strict Press (front rack

Happy 19th Birthday to our nephew, Gabe, and congratulations on graduating! We’re excited to see what is next for you! Freedom WOD Classes Warm Up: 7 Mins 500 M Row / 1200 M Bike 1:00 PVC ROM 20 Pull Aparts 10 Muscle Snatch 10 Hang Power Snatch Intervals: 10 Mins 5 Rounds :30 Max Cal