Welcome back to a full week without holiday interruptions! We have a new promotion running for the new year. Please share with your friends who have been tempted by the “kool-aid” Warm Up: 7 Mins 2 Rounds: 15 Strict Press 15 Banded Pull Aparts 15 Air Squats 5 Negative / jumping negative Pull Ups Then:

Freedom WOD Classes Open Gym Elite Competition Class Skill Conditioning A (On the 0:00) For Time: 9 Ring Muscle-Ups 18 Dumbbell Squat Snatches (70/50) 7 Ring Muscle-Ups 14 Dumbbell Squat Snatches (70/50) 5 Ring Muscle-Ups 10 Dumbbell Squat Snatches (70/50) Kilos: 30/22.5 STIMULUS General Part A of today’s skill conditioning is a couplet workout of

Barbells & Badges registration is live! Get your teams together and sign up for the March 7th competition hosted at DNR. Discount code “DONUTS” applies to any teams with one or more first responders on their team. Freedom WOD Classes Warm Up: 6 Mins 10 Air Squats w/ 3 sec pause 2:00 Hip and Ankle

We hope you had a great New Years and are ready to get back with it! Also, I feel like the Hooligans have a right to decide: Who had/has the better Mullet, Val Cochrane or Kody Knapp? Freedom WOD Classes Warm Up: 6 mins 2:00 PVC ROM 250 M Row 10 Clean & Jerks 2:00

Freedom WOD Classes Warm Up: 6 mins 2 Rounds 20 Air Squats 10 Cal Row Mobility: 6 Mins 3 Mins/leg Roll Glutes & Hips Metcon: 18 Min Cap 2 Rounds: 1000 M Row 30 Front Squats (95/65) 20 Box Jumps (24/20) Elite Competition Class De-Load Week Full volume resumes this Friday, January 3rd. For Time:

Good news! The annual Knapp family roller skate session was a success. We’re starting to think this might have to be one of the next DNR outings Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 5 Power Snatch 5 Pendlay Rows 5 Strict Pull Ups / Ring Rows 200 M Row / .3 Bike