19.5 will not leave us smiling like Marc. But…here we go anyways. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 10 Banded Press 10 Banded Goodmornings 10 Banded High Pulls 30 Plate Jumps Strength: 10 Mins 3 Rounds on the 2:00 12-15 HSPU (Work kipping technique and balance, otherwise hardest to easiet) *Try to

Can’t wait to see what all our Hooligans can accomplish this week during 19.4! Freedom WOD Classes Warm Up: 6 Mins 3 Rounds: 5 Clean DL 5 Hang Clean High Pulls 5 Power Cleans 5 V-Ups / Heel Taps Strength: 12 Mins 8 Minute “Pacing” EMOM: Odd: 6 Cleans @70% – Perform 1 Rep Roughly

Lets all take more than a minute to recognize Vita for being a front runner for Athlete of the YEAR! She has lost over 80 lbs since July (first picture)! Vita has been with us since July of 2015 and has always put in amazing effort while inside the walls of DNR and with that,

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