Congratulations to Heidi and Eric on their engagement! Heidi was an O.G (original garager) and coach at DNR. We’re so excited for both of you! Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 15 Banded Y’s 15 Banded T’s 10 Russian KBS 5 KB RDLs 5 Burpees Strength/Technique: 12 mins 3 Rounds on the

This week is not intended to be a max out week for our olympic lifts, but our hope is that we’ve refined technique and we hit some natural PRs along the way. Shout out to Matt for hitting a #40 Squat Clean PR on Monday and making it look good! Freedom WOD Classes Warm Up:

We have 6 more “free” open registration spots for our Hooligans! If you’re wanting to do the open but can’t afford it let us know and we’ll get you set up! The open is probably the best community building event of the year at DNR. It gives everyone from different classes a chance to come

All biases aside, congratulations to the Tamp Bay Bucs! While we’re not “fans” of Brady in the sense that we do not root for him, it is necessary to give him and the rest of the team credit. “Brady has won his seventh Super Bowl, extending the mark for the most by any player. That

It’s Friday. You know what that means…. Warm Up: 6 Mins 6:00 Circuit: 20 DU / Singles 15 Pull Aparts 10 Goodmornings 10 Deadlifts 5 Split Jerks Strength/Technique: 18 mins 18:00 to Complete all of the following: 4 x 2 Split Jerk 70-77% 2×6 Push Press – Build to heavy (70% of Push Press 1RM

Freedom WOD Classes Warm Up: 8 Mins 10 Burpees 5 Inchworms 10 Russian KBS 15 Sit Ups 1:00 Plank 1:30 / Side Couch Stretch Strength: 10 Mins 2 Rounds Not For Time 10 / Side Overhead Pallof Press – Video 10 / Side Banded Rotation – Video 8 / Side Windshield Wipers – Video :30