Then Next Two Weeks Of Programing Is Brought To You By Coach Tyler And Dirk! Freedom WOD Classes Warm Up: 7  mins Monday Warm Up 10/side Front Kicks 10/side Lateral Kicks 1 min PVC ROM 10 PVC Prone Presses 10 Barbell/PVC Snatch Balance Strength: 20 mins 4 Mins To warm up to working weight 9

The Finial Count Down! Today is the end of Coach David and Bryan’s program! Up on deck Coach Tyler and Dirk!   Freedom WOD Classes Warm Up 10 Mins 2 Min Bike or Row 20 Box Step Ups 10 Deadlift 10 High Pull 10 Power Clean 10 Strict Press 1 Bear Complex: Sq Clean Thruster

Don’t Forget To Sign Up For The In-House Olympic Meet And Wright Down Your Opening Weights For Clean & Jerk and Snatch On Saturday Feb 1st. Look For The Sign Up Sheet At The Front Desk How it works: I’d like to keep this as short and simple as possible. Everyone will receive six attempts

Behold!!! Your 2025 CrossFit DNR Open Shirts! This Year We Will Be Hosting The CFDNR In-House Open. How Do You Register And Become Part Of The Fun? $40.00 *Gets You A Shirt or Tank*  (pre-order at the front desk. Note: hoodies can be ordered for an additional cost) *You Will Be Placed On One Of

Freedom WOD Classes Warm Up: 5 Mins 20 Penguin Taps 20 Push ups 10 kip swings 10 snatch Strength: 8 Mins 2 Rounds 30 Seconds Each Russian Twists Straight Leg Hip Lift Heel Taps aka Penguins V-Sit Scissor Kicks or Flutter Kicks Bicycle Crunch Plank Step Ups  Plank Walk Outs or Plank Crunches Mountain Climbers Metcon: 25

Who Runs The World? Freedom WOD Class Warm up: 10 Mins 2 min Bike 10 Air Squat Lat Monster Band NSN 10 each way Hip Circles 10 Leg Swings Then Burgener Warm up from last week Strength: 4 Mins to warm up to working weight 9 Mins Every 90 seconds, for 9 minutes (6 sets):