CrossFit Open (part 1) registration is live! Sign up and make sure you select CrossFit DNR as your affiliate. https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen Freedom WOD Classes Warm Up: 5 Mins D.R.O.Ms High Knees E-W-E Butt Kicks E-W-E Samson Stretch E-W Burpee Broad Jumps W-E Inchworms half way Strength: 14 Mins  Clean & Jerk Cycling Min1: 8 @55% Tn’G

Warm Up (6 Mins) 3 Rounds: 3 Push Ups 5 Ring Rows 7 Squats (focus on knee drive) Then: 1 Min/side Samson stretch Metcon: 20 Mins Deck Of Cards 20 Min AMRAP Heart – Ring Rows Diamond – Squats Spades – Sit Ups Clubs – Push Ups Joker – 500m Ski/Row *J-11, Q-12, K-13, Ace-14

Congratulations Logan on being the January AOM! Thank you for being a true leader and showing perseverance as you made a strong return to the Hooligan Nation! Freedom WOD Classes Warm Up: 5 Mins Plate Warm Up *Hip Focus Strength: 13 Mins  8 Minute EMOM: Min1: :50 M.E Front Rack Lunges (Minimum 10/Side – scale

Warm Up (6 Mins) 6 Rounds Rowling Game Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees Core (4 Mins) 2 Rounds :45/:15 Rotating Tabata Supermans Flutter Kicks Metcon: 14 Mins 14 Min EMOM Odd: 12/10 cal bike Even: 16 DB Snatches (total)

Reminder Hooligans, tonight we will be having our Judges / Volunteer meeting for Barbells & Badges at 8:30p.m. Freedom WOD Classes Warm Up: 6 Mins 6 Minute Circuit 5 Muscle Snatch 5 Power Snatch 20 Jump Ropes 10 PVC Pass Throughs Strength: 14 Mins  Power Snatch Cycling Min1: 8 @55% Touch n’ Go (only this

Warm Up (5 Mins) In any order: 20 cal ski 15 Anchor point T2B 50 DUs 15 Squat Jumps Row Intervals (6 Mins) 3 Rounds: 1 Min Row Sprint 1 Min Rest Metcon: 12 Mins 6 Round Rotating Tabata :20/:10 Box Jumps Ball Slams Jump Rope T2B