Happy Birthday Vanessa! Thank you for making this place tick and being the most bad ass sister-in-law (and wife….) ever! Freedom WOD Classes Warm Up: 6 mins 2 Rounds: 15 Banded Y’s 15 Banded T’s 10 PVC Pass Throughs 10 KB Swings 10 Push Ups Mobility: 4 Mins 2:00 / Side Roll Lats Strength: 12

Freedom WOD Classes Warm Up: 8 Mins 4 Inchworms Then 2 Rounds: 10 Cal Bike / Row 20 Air Squats 10 KB DL 3 Jefferson Curls Conditioning: 12 Mins 10 Minute Shuttle Run Wall to Wall (N-S-N) Or 1 Mile Jog – weather dependent Mobility: 6 Mins 6 Mins LAX Roll Legs (Quads/Glutes or Hamstrings)

The floater workout has been released for Barbells & Badges! Freedom WOD Classes Warm Up: 8 mins 3 / Side Over Unders Then 2 Rounds: 10 PVC Pass Throughs 15 Banded Pull Aparts 5 Muscle Cleans 5 Power Cleans 5 Front Squats Mobility: 6 Mins Rack Position Focus 2:00 / Side Lat or Tricep Smash

Freedom WOD Classes Warm Up:  Plate Warm Up Strength: 10 Mins – Compare to 12/9/19 Max Effort Push Ups – *2 sec rest at top plank or less 5 Min Rest 30 Strict Pull Ups For Time – 5 Min Cap *Same variation as 12/9 Metcon: 24 Min Cap In Teams of 2: 3 Rounds

Welcome to DNRs twisted annual Valentine’s workout. “The Break Up”, “The Make Up”, & “The I Hate You”! We wish everyone an amazing day with your loved ones! Freedom WOD Classes Warm Up: 4 Mins 2 Rounds :30 Each Air Squat Inchworm Lunges Burpees Mobility: 6 Mins Athlete Choice Metcon: 32 Min The Break Up