Thank you all for supporting the 2020 PRIDE WOD Social! Below is all the information that you will need for the morning of the event: Event timeline: 7:30 – Check In 8:00-8:40 a.m – Yoga Warm Up (West Side in the grass) 8:40-9:00 a.m – Technique Review and Workout Breakdown 9:00-9:20 a.m – WOD (H.I.T.T

Thank you all for supporting the 2020 PRIDE WOD Social! Below is all the information that you will need for the morning of the event: Event timeline: 7:30 – Check In 8:00-8:40 a.m – Yoga Warm Up (West Side in the grass) 8:40-9:00 a.m – Technique Review and Workout Breakdown 9:00-9:20 a.m – WOD (H.I.T.T

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds: 200 M Run 15 Bent Over Barbell Rows 15 Strict Press Strength: 10 Mins Strict Pull Ups 4 x :30 M.E on the 2:00 *Aim for 6 Minimum, band as needed. Add a weight as desired Mobility: 5 Mins 2:00 / Side Chest or Tricep Smash

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds – :30 Each Lunges Burpees Air Squats Mountain Climbers Alternating Samson Stretch Strength: 15 Mins 4 Rounds on the 2:00 10 Bench Press (60%) Mobility: 5 Mins 2:00 / Side LAX Roll T-Spine Home WOD: 12 Mins 4 Rounds Rotating Tabata :45/:15 Front Squats (115/75) OR

DNR is a place that has always welcomed all walks of life and we hope you’ll show your support this Saturday for Pride Month at the 2nd annual Pride WOD Social. Our mission is and always will be to help our community, athletes, and friends reach their ultimate fitness potential by providing a welcoming and

By now you’ve all probably heard, but if not go check out the “CrossFit DNR” FB Group to find a gift from some of our favorite apparel companies, O2, Born Primitive, Puori, and Bear KompleX! Freedom WOD Classes Warm Up: 6 Mins 5 Inchworms 10 Burpees 10 Barbell Goodmornings 10 Strict Press 10 Deadlifts 10