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

Happy 33rd Birthday Nathan! Thanks for being a Hooligan for the last 3 years! It’s been amazing to watch you improve so much and become part of the community! Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit: 10 Front Squat 15 PVC Pass Throughs 5 Overhead Squats :30 Samson / Side Strength: 18

Freedom WOD Classes Warm Up: 6 Mins 30 Double Banded Tricep Extensions – orange bands :30 Ring Support (top position of dip) 10 / Side Alternating Lunges 10 / Side KB Bottoms Up Press 30 Double Banded Tricep Extensions – orange bands Strength: 10 Mins 3 Rounds on the 2:00 12-15 HSPU (Work kipping technique

Nutrition Challenge Update! The 6 week challenge will wrap up officially on 3/16, however that will hopefully not be the end of your pursuits for a healthier lifestyle! Colorado Nutrition will be welcoming us back in on that Saturday to do a follow up InBody scan. Monday, 3/18 will be the performance retest workout. Please