Here is your friendly reminder, DNR will be closed tomorrow for Independence Day. Stay safe and enjoy the holiday! Freedom WOD Class Warm Up: 8 Mins 2 Rounds 8 Hand Release Push Ups 8 Toe to Bars 2 Wall Walks 15 Banded Reverse Flies Then 90 Seconds / Side LAX Roll Back OR Front of

Warm Up 21-15-9 Jump Rope KB RDL (light) Hip Development 20 Hip Bridges 15 Lying Leg Abductions (per side) 20 Banded Monster walks forward 20 Banded Monster walks backward Metcon (13min)5 Rounds 30 seconds Bicycle Crunches 30 seconds Jump Rope 30 seconds KB Goblet Squat 30 seconds KB Deadlift 30 seconds KB Upright Row

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest

WARM UP (6min) 400m Run E-W Sampson Stretch (down) E-W High Skips (down & back) E-W Lunges (down) METCON (20min) :20/:10 Tabata Split Jumps 1min Rest then 3 Rounds of: 400m Run 20 Russian KBS 10 Burpees

July 2018 Athlete of the Month

Sleeveless Saturday! Freedom WOD Class Metcon: “Fight Gone F*** You Up” 4 Rounds of 1 min at each station Front Squat 225/160 Calories Row Box Jump 30/24 Push Press 135/95 KB Swings 70/53 1 min rest between rounds Perform 1 minute of work at each of the 5 stations (= 1 round). Move immediately to