Happy St. Patrick’s Day. Don’t forget Friday Night Lights theme is St. Patrick’s Day, bring on the green! Freedom WOD Classes Warm Up: 10 Mins 5 Min Circuit 30 Sec Plank Hold 10 Push Ups 10 RDL 10 Single Leg Broad Jump  10 Burpees Mobility:  Mobility Between Strength Sets Strength: 20 mins Bench Press 10

We did it! 100 Athletes signed up for the Open and Then y’all crushed 21.1! Can’t wait to see what 21.2 has in store for us. Freedom WOD Classes Warm Up: 10 Mins 10 Snatch Pulls 10 Hang Power Snatch 10  Over Head Squat 10 Strict Pull Ups Then 2 Min T-spin lax ball drill

SNOWZILLA CFDNR Has Limited Hours Due To Weather As you all know we got a bit of snow this weekend… As a result we have canceled all regularly scheduled CrossFit Classes and Liberty Fundamentals on Monday 3/15/21. There will be Open Gym from 2:00-3:00p / 3:00-4:00p / 4:00-5:00p to allow anyone that did not get

Friday Night Lights CrossFit Open 21.1 Heats are up in MindBody. Register for your heat the same way you would a class time. Shirts are in and ready for pick up! Freedom WOD Classes Warm Up:  Banded Pull Aparts Push Ups Strict Press Double/Single Unders Metcon: 15 Min cap CrossFit Open 21.1 RX For time:

It’s HERE! 21.1 CrossFit Open Live Announcement will be streaming on the t.v. in the lobby at 6:00pm! If you can’t make it in to watch you can stream it live via  Games.CrossFit.com Freedom WOD Classes Warm Up: 13 Mins 2 Min Row, Bike, or Ski Then Plate Warm Up Mobility:  Mobility Between Strength Sets

Hooligans Check It OUT! We have another $50.00 prize for our “Friday Night Lights” drawing. This one comes to us from our very own Bri Risk and her company Birotafoods.com  Freedom WOD Classes Warm Up: 13 Mins 6 Mins Quad/Hip Flexor roll out Then 2 Rounds 5 Inchworms 10 /side Split Stance RDL to squat 5