Freedom WOD Classes Warm Up: 6 mins 2:00 of “Bring Sally Up” Air Squats (song title “Flowers” – Moby) Then: 10 Power Cleans 10 Front Squats 1:00 / Side Samson Stretch Strength: 22 Mins 22:00 to Complete 4xSuperset: 7 Front Squats + 13 Back Squats 65% of Front Squat 1RM *Perform back squats immediately after

Sit Ups For Pups is back! This year, the non-profit Barbells for Bullies is aiming to hit 5 MILLION sit ups in the month of March as a community! 5 Million is the estimated number of shelter animals rescued since their mission started in 2016. Last year, CrossFit DNR was the leader of all CrossFit

This workout above might look a bit familiar… After the carnage of this workout on 4/16 we decided to use it as the base for the first workout of Barbells & Badges June 26-27th! Registration for the event opens up next Monday with 2 Females/2 Males on each team. Start figuring out your teams and

Freedom WOD Classes Warm Up: 5 mins 5 Min Circuit Coach Led Barbell path Home WOD: 38 Min  Every 90 Secs for 18 Mins (12 Attempts) Snatch – Looking to find your 1RM (If we are newer to the lift then weight should be keep low, working on form) Rest 2:00 Every 90 Secs for

You’re Welcome! Freedom WOD Classes Warm Up: 10 Mins 3 min per leg quad smash Then 200 Row / 500 Bike 15 Russian KB Swings 30 Sec Plank Hold 200 M Row /500 Bike Strength:  No Strength Today Home WOD: 30 min AMRAP Partner WOD 60 Rounds 1 HSPU 2 Russian KB Swings 53/35 3 Burpees

Freedom WOD Classes Warm Up: 5 mins 2:00 min Double Under Practice 15 RDL w/3 sec negative 10 Inch Worms No Push Up 15 Banded Good mornings 10 Spealler Rolls Mobility:  Mobility Between Strength Sets Strength: 20 Mins 20 Mins to work up to and find a new: Deadlift 1 Rep Max Home WOD: 16 Min