Remember to join the FB group “CrossFit DNR nutrition challenge ’19” for all information and recipes if you are participating. Be sure to track all four of the challenges you’ve chosen and begin tracking your points this week! Freedom WOD Classes Warm Up: 5 Mins Pizza Boy *8 Air Squat Penalty Strength: 12 Mins 2×10

Happy 21st Summa!!! Thank you for all the joy and energy you bring everyday. We wish you an amazing birthday and trip to NY! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds – :30 Each Flutter Kicks Jump Rope Power Snatch Strict Press Torso Circles Strength: 14 Mins 8 Minute “Pacing” EMOM: Odd: 5

            The 2019 Open shirt order deadline is coming up! February 8th will be your last day to place an order on the ipad at the front desk. Today is the performance test workout for anyone participating in the nutrition challenge. Please write your Name / Time or Reps /

February 2019 Athlete Of The Month

Remember the CF Open registration is live! Sign up and enjoy the revamped Friday Night Lights! Nutrition Challenge tomorrow from 10:00-12:00 and open gym has been rescheduled for 9:00-10:00 a.m Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Power Snatch 5 Pressing Snatch Balance 10 Bent Over Reverse DB Flies 8 Burpee Broad

Warm Up (6 Mins) Row 250 M 15 Air Squats 12 DB Push Press 9 Inchworms w/ push up Hips (5 Mins) 5 Min Circuit 6 Fire Hydrants/side 6 Banded Glute Bridges 6 Eccentric Hamstring Curls Metcon: 17 Mins 3 Min AMRAP 150 M Row 12 Push Ups 12 Wall Balls 1 Min Rest 5