Freedom WOD Classes Warm Up: 5 Mins 2 Rounds – :30 at each Burpees Banded Curls Hand Release Push Ups Jump Rope Banded Pull Aparts Strength: 15 Mins Bench Press – 5 min warm up 10-8-6-6 – 10 mins 10@~72% 8@~77% 6@80+% 6@80+% Mobility: 8 Mins 2:00 / Side Roll chest and anterior shoulder 2:00

Freedom WOD Classes Warm Up: 5 Mins 200 M Run 10 Air Squats w/ 2 second pause 10 Front Squats – barbell 10 Power Snatch – barbell 10 / side OH barbell lunge 200 M Run Strength: 15 Mins Front Squats – 5 Min Warm Up 10 @ ~72% 8 @ ~77% 6 @ 80%+

Happy Friday Hooligans! Big News: Vets4Life has upped the number of athletes that we can support at DNR! If you have any vets that would be interested in being a part of the community please send them our information. Freedom WOD Classes Warm Up: 6 Mins 2:00 PVC Shoulder ROM 15 Banded Curls 15 Banded

Freedom WOD Classes Warm Up: 6 Mins 10 Hand Release Push Ups 10 MB Cleans 10 Hand Release Push Ups 10 Squat Cleans 1:00 PVC ROM 2:00 Hip Stretching Strength: 18 Mins 3×5 Clean High Pulls 3×5 Olympic DL *Mobility Between Sets Home WOD: 12 Min Cap “Elizabeth” 21-15-9 Squat Cleans (135/95) OR Alt. DB

Happy belated birthday Gabby!! Freedom WOD Classes Warm Up: 6 Mins 500 M Row Or 400 M Run 10 V-Ups 30 DU / Singles 10 Hanging Knee Raises w/ Twist 30 DU / Singles 1:00 / Side Samson or Couch Stretch Core: 6 Mins 2 Rounds: 15/Side Banded Wood Chop :30 Bicycle Crunch :30 Plank

Don’t forget to vote DNR as the BEST CrossFit Gym in NOCO! Use the link below to vote and thank you for your support! (it’s under Health and Beauty) https://nocostyle.com/2020-best-of-survey/#/gallery?group=354213 Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 200 M Run 5 Strict Pull Ups 10 Hang Power Snatch 15 Banded Curls Strength: 12