Coach Annie will be competing in her second olympic lifting meet tomorrow (Saturday) at 10:00 a.m to qualify for Junior Nationals after cutting weight for a lighter weight class. If you get a chance head on down to the Pheonix in downtown Denver to cheer her on. Freedom WOD Classes Warm Up: 5 Mins Pizza

Freedom WOD Classes Warm Up: 6 Mins 5 Inchworms 5 Jefferson Curls 10 Strict Press 40 Banded Pull Aparts 200 M Run Strength: 12 Mins Alternate on the 2:00 for 3 sets each: 10 Strict Press (60-70%) M.E Unbroken Strict Pull Ups (5 Rep Minimum) Mobility: 4 Mins 2 Min / Side Hamstring Smash Metcon

Freedom WOD Classes 0:00-5:00 5 Squat Cleans 10 Front Squats w/ 2 sec pause 5 Split Jerks 1:00 Posterior Shoulder Roll 6:00 – 15:00: Technique 3 x 5 Jerk Balance (40-50%) 15:00 – 21:00 3 x 4 Hang Squat Clean + Split Jerk (2 sec pause in split –  build up to 55-60%) 24:00-29:00 – 5

“Abs like EFRON” – Everyone leaves with a 6 pack Freedom WOD Classes Warm Up:  Mins 2 Rounds 100 M Run :30 Hollow 5 Negative Push Ups (3 sec down) 5 Burpee Broad Jumps Gynastics Skills: 8 Mins Muscle Up Progressions *Have a MU? Work your technique “Abs Like Efron”: 6 Mins – 3 Round

5/2/2016 – The first day Coach Summer joined us for the Liberty Fundamentals  Class. She’s participated in over 1,000 training sessions, and coached hundreds more! Since your first day at DNR to your last, you’ve been inspiring, goofy, and a leader by example. Your personality, smile and dance moves are contagious and that is a

The City Park BBQ is tomorrow, 11-2! Coach TJ offered to open the gym tomorrow morning! Open gym will be from 9-11 a.m, so go get fit AF then join us for the shenanigans! Mindbody will be updated later today. Freedom WOD Classes Warm Up: 5 Mins 200 M Row 10 Lunges / Side 1:00