****Attention**** The In-House Olympic Lifting Meet Date Has Been Moved To February 1st! This Will Align With Peak Week AKA PR Week And The End Of Our 12 Week Oly Program. Freedom WOD Classes Warm Up 8 Mins 5 Warm Up 5 Lift Off 5 High Pulls 5 Hang Clean 5 front squat 5 squat

This years Open will be done differently. This year is an interim style Open meaning to participate you do not have to register on CrossFit.com. Rather we will place you on one of three teams, captained by 4 of your coaches. The cost of your shirt gets you all the fun aka placed on a

Don’t Forget You Can Use Your FSA or HSA To Pay For Your CrossFit Membership! CrossFit is Medicine Your future membership payments might be eligible for reimbursement through HSA/FSA funds. CrossFit is medicine and can often count for tax-free spending – saving an average of 30%. We’ve always found it to be so frustrating (and

Just a little inspiration for this years CrossFit DNR Open Team Theme! Freedom WOD Classes Warm Up 8 Mins 2 Rounds 10 Kip Swings :30 Hollow Hold 10 Ring Rows 10 Banded Lat Pull Downs 10 Single Leg Squat Jumps Strength: 10 Mins 3 Rounds = 9 mins Tabata 30/30 Right Turkish Half Get Up video

Then Next Two Weeks Of Programing Is Brought To You By Coach David And Coach Bryan! Freedom WOD Classes Warm Up: 7  mins 2 min Row/Bike Burgener(ish) – 5 reps at each movement: Dip drive (no bend at arms) Elbows high and out (high pull) Muscle snatch Behind the head press OH Squat Snatch balance

The Finial Count Down! Today is the end of Coach Cassandra’s program! Up on deck Coach David and Bryan! Freedom WOD Classes Warm Up 10 Mins 5 BB Jefferson curls 90/sec LAX glutes ~then~ 2 Rounds 5 push ups 5 BB complex (DL + PC + FS + S2OH) Strength: 4 Mins to warm up