Only 10 Day before the announcement of the 21.1 CrossFit Open Wod! Here is a fun video to help get you excited for the Open! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Pass throughs 10 Snatch Pulls 5 Power Snatch 10 Lunges Mobility:  Mobility Between Strength Sets Strength: 20 mins Snatch

Short Shorts, Cropped Top and Sleeveless Flex Friday is here! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Clean Pulls 5 Power Cleans 10 Kipping Swings 5 T-2-B Mobility:  Mobility Between Strength Sets Strength: 20 Mins Cleans 10 Mins to find a 8 Rep Max Then 10 Mins to do 8 Reps @

Hey! Did you sign up for the CrossFit Open? Umm…. Why Not? 14 Days until the 2021 CrossFit Open starts! Freedom WOD Classes Warm Up: 10 Mins 2:00 Min Bike, Row or Ski Then 10 Box Step Ups 15 Banded Pass Throughs 10 Single Leg Squat Jumps 15 Banded Strict Press Mobility:  Mobility Between Strength

24 Never looked so good! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 KB Deadlifts 5 MB Cleans 10 KB Russian Swings 5 Spealler Rolls Mobility:  Mobility Between Strength Sets Strength: 20 Mins DeadLift 10 Mins to find a 8 Rep Max Then 10 Mins to do 8 Reps @ 75% 10RM 8

Lots of new faces in the gym these days! Make sure you take the time to introduce yourself and say hi the CFDNR way! Freedom WOD Classes Warm Up: 10 Mins 20 Single Unders 15 Banded Pull Aparts 10 Kipping Swings 15 Push Ups 20 Double Unders or attempts Mobility:  Mobility Between Strength Sets Strength:

Guess who’s back, back again? MoMo’s back to coach the gym! Freedom WOD Classes Warm Up: 8-10 Min 2 Rounds 600m Bike, 250 Row or Ski, 200 Run 5 Squat Snatch with 2 sec pause at lift off 10 Split Stance RDL to squat 30 Sec Hollow Hold Mobility:  Mobility Between Strength Sets Lax roll