Welcome to DNRs twisted annual Valentine’s workout. “The Break Up”, “The Make Up”, & “The I Hate You”! We wish everyone an amazing day with your loved ones! Freedom WOD Classes Warm Up: 4 Mins 2 Rounds :30 Each Push Up Inchworm Lunges Burpees Strength: 8 Mins – modified for valentines wod 5 Minute EMOM:

Happy 25th Birthday Coach! Thank you for being a great person, coach, and athlete! Wishing you an amazing year. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 5 Snatch Grip DL 5 Power Snatch 5 Pressing Snatch Balance 5 Burpees Then :30/ Side Samson Stretch Strength: 14 Mins  Power Snatch Cycling Min1: 8 @55%

Congrats on the big win this weekend Kristina! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 PVC C2B Pull Ups 3  Inchworms 10 Strict Presses 3 Torso Circles Strength: 12 Mins 8 Min EMOM: Min1: 12 Unbroken Push Press (80% of Strict Press) Min2: 17/14 Cal Row / Bike or Ski Erg Min3:

Big things in the Hooligan Nation this past weekend. Kate’s team took 3rd at the Bumper Plate Date hosted by CF Endure and great showings from other athletes reppin DNR. Kristina Ogden’s hand was raised with a solid win in her BJJ match in Denver! Strong work everyone! Freedom WOD Classes Warm Up: 5 Mins

Last day for shirt orders! Sign up on the tablet at the front desk. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 20 Banded Pull Aparts 10 Strict Press :30 Hollow Rocks 10 Strict Knee Raises Strength: 10 Mins 3 Rounds on the 3:00 12 HSPU (if you have a HSPU then work kipping

Kody’s face when he asks if you’ve preordered a CF Open ’19 shirt yet. Last day to order your shirt / racerback tank or muscle tank is tomorrow! Are you on the list? Oh and sign up for the open!!! Freedom WOD Classes Warm Up: 5 Mins 15 MB Cleans :30 Samson / Side 15