Happy Birthday Kale 30, Christine 40 and Danielle 28! Freedom WOD Classes Warm Up: 5 mins High Knees down and back (long side / east to west) Butt Kicks down and back Samson Stretch down and back 15 PVC Pass Throughs 15 PVC Front Squats 15 PVC Hang Clean and Jerk Strength: Clean (this is

Warm Up: 5 Mins 3 Rd Rotating Tabata (20:10) Bear Crawl Cat Cow Jump Rope Core Development: 4 Min  1 Min Hollow Body 1 Min Sit Ups 30 Sec Rest 30 Sec Hollow Body 30 Sec Sit Ups Technique Review / workout brief Bear Crawl Workout: 14 Mins Start at any station 3 Min M.E DU

Stage 1: The Open Five Weeks – Feb. 22-March 26 18.1- Feb. 22-26 18.2- March 1-5 18.3- March 8-12 18.4- March 15-19 18.5- March 22-26 Registration for the Open begins Thursday, Jan. 11, 2018. The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year,

Warm Up: 4 Mins Row 250 M 10 Burpee Broad Jumps 200 M Run Posterior Chain Development: 4 Min  2 Rounds 30 Sec Banded Standing Back Ext. 30 Sec Banded Good Mornings 30 Sec Plank Hold 30 Sec Rest Technique Review / workout brief: Teach DB Clean and Push Press Metcon: 14 Min Cap Partner Workout:

Happy 26th Birthday to Coach Bre! Thank You for everything you do for CFDNR you are pretty Awesome! Freedom WOD Classes Warm Up: 250 row or .7 bike then 2 Rounds 10 Squat Jumps 8 Push Press 6 Push Ups Strength: 8 mins 3×4 Split Jerk Strict Press at 70% of Strict press 1RM (scale

Warm Up: 4 Mins 3 Rounds 1 Length Walking Samson Stretch 8 / Side Step Ups 10 Banded Curls Shoulder Development: 4 Min  2 Rounds 15 Banded Scap Retractions 15 Banded Reverse Flies 10 Banded Shoulder Pull Downs 30 sec rest Technique Review / workout brief: Static Squats Jumping PU review WOD: 5 Rounds For