Coach Chase wants to know if you’ve submitted your scores for 18.1 yet? Deadline is at 6:00 p.m but the website starts to run slow as it gets closer to time. This weeks hashtag for check-ins is #enduretheopen as well as #crossfitdnropen18 Freedom WOD Classes Warm Up: 8 Mins Plate Warm Up Followed by 2

Warm Up: 4 Mins Row 200 M 10 Burpee Broad Jumps Row 200 M Posterior Chain Development: 4 Min 2 Rounds 30 Sec KB RDL 30 Sec Banded Good Mornings 30 Sec Plank Hold 30 Sec Rest Technique Review / Workout Brief: Metcon: 13 min 13 Min AMRAP 12 DB Push Press 12 DB Box

Happy 35th Kody! We Ride Together, We Die Together. Bad Boys For Life. Love you bro! Your Birthday Workout Is…. Not 17.1.

18.1 has been released. Check games.crossfit.com for specifics. Reminder, we have 2 designated times to perform the open workouts. The first is at 12:00 on Fridays and the second is our Saturday Night Lights which will be beginning early this week at 1:00 p.m. All athletes need to sign up for your times on Mindbody!!

Warm Up: 3-4 mins Plate Warm Up Shoulder Development: 5 Min  2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Shoulder Pull Downs Rest 30 Secs Metcon: 12 min 21-15-9 reps HSPU KB SDLHP Ring Dips

18.1 is upon us! Join us for the live announcement at 6:00 p.m at DNR. “See you in the opens” P.S it’s not too late to sign up! Freedom WOD Class Warm Up: 4 Mins 2 Round – 30 Seconds of: Burpees Inchworms Mountain Climbers Cat Cows Conditioning / Rowing Technique: 8 Mins In larger