Warm Up (4 Mins) Burpees (w/o) push-up song “Roxanne” **focus on getting a high jump** Hips (7 Mins) 7 Minute Circuit 5 Seated Single Leg Raise/side 5 Eccentric Hamstring Curls 5 Banded Clamshells/side Metcon: 15 Min Cap 5 rounds for time: 10 Burpees 20 Alternating DB Lunges (total) 30 V-Ups

It’s FFF! Last chance to earn your weekend Hooligans. Don’t disappoint your coaches or the legend^ Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Pull Aparts 8/side KB Bottoms Up Press 10 KBS 3 KB Jefferson Curls Then: 2 Min / Side LAX Roll Posterior Shoulder Strength: 12 Mins 3 Rounds on

Warm Up (6 Mins) 3 Rounds: 6 Downward dog to cobra stretch 8 Banded SDLHP 10 cal Ski Erg or Bike Core (6 Mins) 3 Rds of :30 Each Toe Touches Lateral Plank Tucks Russian Twists Rest Metcon: 12 Mins 12 Min AMRAP: 25 KBS 25 Sit-Ups

Nutrition Challenge meeting, lead by Coach Ana will be from 10am-12:00pm on Saturday 2/2. Save the date and respond on the FB event. This will be set up very different from the previous challenge so if you plan to participate in the 6 week challenge please be sure to join us for the meeting! Freedom

Warm Up (5 Mins) 5 Min Circuit 8 Banded Straight Arm Pull Downs 8 Mini Band Squats 8 Kip Swings Intervals (8 Mins) 5 Rounds: 15 Power Pulls (80-90% effort) 15 Recovery Pulls (50-60% effort) Metcon: 13 Min Cap 3 Rounds for Time: 25 Wall Balls 20 Pull Ups 15 Box Jumps

Meet us at Crossfit DNR next Tuesday the 15th on the final day of our 40|80 Challenge with Strava. Together we’ll celebrate two weeks of hard work and completing big goals. The run will start and Crossfit DNR, meeting on the parking lot side of the building. It will be dark so please remember to