Picture above demonstrating banded assisted deadlift (future deadlifts) from PPT today Freedom WOD Classes Warm Up: 5 Mins 3 Rounds: 5 Snatch DL 5 Hang Snatch High Pull 5 Power Snatch Strength: 14 Mins 8 Minute “Pacing” EMOM: Odd: 6 Snatch @ 70% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G) Even: :45

The Post Nutrition Challenge Workout is today! If you are a part of the challenge, please use the same modifications as the first workout on 2/4 as we will be using times as the solo indicator for improvement even though we know many of you are able to do harder variations than previously! Please write

Hooligans! Remember to wear your green CF open ‘19 shirts for Friday night lights to honor one of our favorite holidays! Also, tomorrow morning from 10-12 Darryl aka “The Dude” will be taking photos for our new website during open gym. Please let us know if you can come in! We are hoping to have

19.4 will be released tonight at 6:00 p.m. Join us in the Lobby to watch the announcement! Freedom WOD Classes Warm Up: 6 Mins 3 Rounds – :30 each Alternating Lunges Push ups Flutter Kicks Thruster Strength: 8 Mins 8 Minute EMOM: Min1: 10 / Leg Goblet Lunges Min2: 8-12 Dips Min3: Rest Mobility: 10

Tyler delivering his 3rd day of programming! Enjoy the next 2 weeks as the opens wrap up and we begin Kody’s new program. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds – technique focus 10 Snatch DL 10 Hang High Pulls 10 High Hang Power Snatch :45 Pass Throughs Strength: 14 Mins  Power Snatch

The follow up InBody scans have been confirmed for 12:00 – 2:00 p.m this Saturday at Colorado Nutrition. Please email a copy of your 1st and 2nd InBody results to Kyle@Crossfitdnr.com Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 5 Inchworms 7 Banded Strict Press 9 Barbell Goodmornings 11 Upright Rows Strength: 12 Mins