Freedom WOD Classes Warm Up: 5 mins 5 Min Circuit 20 Banded Pull Aparts 5 Strict Pull Ups or Ring Rows 10 Banded Lat Press Downs 5 Push Ups 10 Air Squats Mobility:  Mobility Between Strength Sets Strength: 20 Mins 20 Mins to work up to and find a new: Bench Press  1 Rep Max

Freedom WOD Classes Warm Up: 5 mins 200 M Run 1:00 /side Samson Stretch 15 PVC Pass Throughs 15 Hang Snatch 15 Hang Clean and Jerk Home WOD: 40 Min Cap “Abbate” Run 1 mile 50 Alternating KB/DB Clean and Jerk Run 800 meters 50 Alternating KB/DB Clean and Jerk Run 1 Mile Metcon: “Abbate”

Freedom WOD Classes Warm Up: 5 Mins 3 Rounds or 5 Mins 3 Unloaded Barbell Olympic DL 5 Hang Cleans 5 Front Squats Mobility:  Mobility Between Strength Sets Strength: 16 mins Cleans 8 Mins to find a 10 Rep Max Then 8 Mins to do 10 Reps @ 75% 10RM 10 Reps @ 70% 10RM Home

Freedom WOD Classes Warm Up: 5 Mins 2 min Double Under or DU Practice 20 Banded 90/90 20 Sit Ups 20 Push Press 20 Pass PVC Throughs Mobility:  Mobility Between Strength Sets Strength: 16 mins Push Press or Jerk 8 Mins to find a 10 Rep Max Then 8 Mins to do 10 Reps @

CrossFit DNR 2021 Memorial Day Shirts And Tanks are ready for pre-order. Two color options (white and black) t-shits and tanks are available for both ladies and gents. Use the I-pad at the front desk to place your order. If you have questions or issues placing the order ask your coach for help Freedom WOD

Who wants to see CFDNR stocking and selling Nocco Drinks and Barebells protein bars ? Freedom WOD Classes Warm Up: 5 mins 5 Min Circuit 20 Banded Pull Aparts 10 Slow Hollow Body Mountain Climbers 10 Revere Crunches 5 Burpees Mobility:  Mobility Between Strength Sets Strength: 16 mins Bench Press 8 Mins to find a