T.G.I.F! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 60 Sec Double Under or attempt 10 Push Press 20 Banded Pull Aparts 5 Burpees 30 Sec Plank Hold Mobility:  Mobility Between Strength Sets Strength: 16 mins Cleans 8 Mins to find a 6 Rep Max Then 8 Mins to do 6 Reps @ 75%

Stacked and Jacked! Stacked is referencing body position: wrist over elbow, elbow over shoulder, shoulder over hip, hip over knee and knee over heal = braced receiving position. Braced references the body being supported: Quads, glutes are tight and active, abs tight and ribs are knitted down, shoulder pulled back&down. Freedom WOD Classes Warm Up:

We still have to wait until April 5th to verify but it looks like we have several athletes moving to the Quarterfinals! Annie Campain Bailey Baumgaertner Reagan Cyphers Kirsten Martin Shivaun Mcartor TJ Snyder   Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 M Row, Ski, 5 Inchworms 10 Anchor Point T-2-B 5

CrossFit Open prize give away winners: Emma Gomes – $50.00 Taco Stop Ramon Campbell – $50.00 Rocky Mountain Olive Oil Kara Shechter – $50.00 Birota Foods Susan Dunn – $100.00 lululemon TJ Murphy – Choice of shoes ($140 value) Freedom WOD Classes Warm Up: 10 Mins Warm Up: 8 Mins 2 Rounds Plate warm up

The 2021 Open has come to an end and we can not thank you all enough for joining in on the fun! Don’t forget to submit your scores for 21.3 and 21.4 before 6:00pm today. Also as promised we will be drawing prizes live via FB/IG today at 1:15pm Freedom WOD Classes Warm Up: 8

UNITED IN ORANGE! Don’t forget to wear your favorite orange Week three of the Open is here! 21.3 and 21.4 is going to be tough but CFDNR Hooligans Do Not Retreat from any challenge. You… We got this! Friday Night Lights starts at 4:00pm. Nick with Nocco drinks is going to be in house handing