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

Do you know Andi Rose? If not let me formally introduce you! Andi and her Husband Shaun Armon and son Kolton are new to the DNR family as of the beginning of the year and have been an amazing addition if I don’t say so myself. You can normal find Andi in the noon class

Some pretty cool stuff happened in the gym yesterday! #DudeDad #CharlieBerens Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 25 Jump Ropes 15 Banded Pass Throughs 10 Front Squats 30 Sec Handstand Hold or Plank Hold Mobility: Mobilize in between strength sets Strength: 20 Mins Push Press or Jerk 10 Mins to find a

Then evening classes showed up for Last Fridays Short-Shorts, Crop tops and Sleeveless Day! Can’t wait to see what y’all what everyone shows up with on Friday! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 250M Row, Ski or 600M Bike 15 Banded Good Mornings 5 Ring Row 5 /side Single Leg KB RDL

Did you order your “United In Orange” shirt yet? To place an order us the Ipad at the front desk. Order deadline is 2/26 Freedom WOD Classes Warm Up: 10 Mins 90 Sec /side lax ball chest Then 2 Rounds 15 Banded Pull Aparts 5 Push Ups 5 Box Step Ups 5 Burpees 5 Box

Did you sign up for the CrossFit Open yet? If not click the link to get sign up today! https://games.crossfit.com/ Freedom WOD Classes Warm Up: 4 Min AMRAP 5 Power Snatch 5 Back Sq 5 Back Rack Push Press 10 Double Under Attempts Strength: 20 mins Snatch 10 Mins to find a 10 Rep Max