Freedom WOD Classes Warm Up / Strength: on a 30:00 clock 0:00-5:00 15 / Side Leg Kicks Front and Lateral (click for video) 1:30 Ankle / Hip Opener 10 / Direction Windmill PVC Shoulder ROM 5:00 – 10:00 Technique Review High Hang Sq Clean (video) + Split Jerk (2 sec pause in dip) 10:00 –

Happy (belated) Birthday Brittany! We wish you all the best for your 28th year of life! Thank you for calling DNR home Freedom WOD Classes Warm Up: 7 Mins 20 PVC Pass Throughs 15 Hollow Rocks 10 Ring Rows 10 Strict Press 15 Hollow Rocks Then: 1:30 / Side Barbell Trap Smash Gymnastics Skills: 8

Brother Bros Barbell Club class will begin meeting this week! We will still post the programming on M,W,F but organized classes will be held at 6:20 p.m on Tuesday and Thursday for Sessions 1 & 2! This class is not just intended for athletes looking to compete in Olympic Lifting but also to develop better

8 Days Until The Pride WOD Social! Please lend us some support in spreading the word to Northern Colorado in an attempt to support our local LBGTQ community Saturday the 29th. Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit 8 Lunges 8 DL 8 Front Squats 3 Inchworms Mobility: 6 Mins 2:00 /

Huge shoutout to all the PHENOMENAL Coaches covering for us this week while we’re at the lululemon Ambassador retreat at Mt. Princeton! It’s a great feeling being able to get away and have full faith in our Hooligans and Coaches to keep things running smooth! Freedom WOD Classes Warm Up: 5 Mins 5 Negative Push

Welcome to the new program! Mondays: Snatch Technique / Strength Tuesdays: Gymnastics Skills / Core Wednesdays: Clean & Jerk Technique / Strength Thursdays: Pressing / Pulling Strength Fridays: Leg Strength Freedom WOD Classes Warm Up / Strength: on a 35:00 clock 0:00-6:00 2 Rounds: 20 DU / 40 Singles 10 Front Squats (2 sec pause)