Congratulations to Kale and Nicole on their wedding this past Friday! We are so excited for you both and wish you the best on this new adventure! Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 250 Row or 500 Bike 5 /arm Bottom Up KB Press 10 Banded Pull Aparts Mobility: Perform mobility between

Survival Of The Fitness Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Banded Pass Throughs 10 Floor Press 10 Barbell Curl 15 Banded “T” or Pull aparts Then 5 mins of Mashing (mobility) Athletes Choice Mobility: Perform mobility between strength sets Roll out Shoulders, Chest and Triceps Strength: 12-15 Mins Bench Press **90%  +

Welcoming in October with 31 days of Horror! Freedom WOD Classes Warm Up: 5 Mins 3 Plate Burpees 10/15 10 Plate DL 3 Plate Burpees 10 Plate Power Cleans 3 Plate Burpees 10 Plate Push Press Mobility: Perform mobility between strength sets Roll out Hams and Gluts Strength: 12-15 Mins Deadlift **90%  + 10 LBS** of your

Weight Vest Workout Alert. If You Have One Bring It! Freedom WOD Classes Warm Up: 5 Mins 10 Box Step Ups 15 Per Side Banded Pallof Press w/Rotation 10 Box Jumps 20 Sec Hollow Hold 20 Sec Hollow Hold 200 M Run Mobility: 2 Mins /Side of Couch Stretch Strength:  5 Mins 4 Rounds 20 Sec

We are fully stocked up on Ascent products! Protein Powder  Chocolate Chocolate Peanut Butter Vanilla Bean Lemon Sorbet Pre-Workout Watermelon Raspberry Lemonade Recovery Water Fruit Punch Pineapple Coconut Watermelon Freedom WOD Classes Warm Up: 5 Mins 12 Banded Pass Throughs 10 Push Press 12 Kipping Swings 10 Burpees 12 Banded Pull A-parts Mobility: Perform mobility

Only two days left to vote CrossFit DNR as the best CrossFit Gym in NoCo! nocostyle.com/2020-best-of-survey Freedom WOD Classes Warm Up: 5 Mins 200 M Run 10 Air Squats W/ 3 sec pause in Bottom 20 Double Unders 200 M Run Mobility: Perform mobility between strength sets Roll out legs and hips Strength: 12-15 Mins