Warm Up: 5 Min 2 Rounds 30 Sec at each Mountain Climbers Jumping Jacks Cat Cow Stretch In place inch worm Air Squat Core Development: 4 Min Simon Says Hollow Hold Drill Technique Review / Workout Brief: Metcon: 12 Mins Rotating Tabata 20/10 Step-up Jumps https://www.youtube.com/watch?v=gu-gMnqBCxI Plank Row https://www.youtube.com/watch?v=iXu2QK049rU Ancor Point T-2-B

The CrossFit Open workout 18.1 will be released one week from today! Don’t forget to sign up and join the DNR team Freedom WOD Class Warm Up: 5 Mins Plate Warm Up Gymnastics Strength: 10 Mins 3 x Superset 6-12 Strict Pull Ups 6-12 Strict Dips (Rings or Matador) Rest 2-3 Mins *use bands or

Warm Up: 3 Mins Warm Up: 3 mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Shoulder Development – 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Banded Shoulder Pull Downs Rest 30 Secs Technique Review / Workout

HAPPY VALENTINES DAY! Freedom WOD Class Warm Up: 5 Mins 3 Rounds of Cindy or 5 Mins 5 Pull Ups 10 Push Ups 15 Squats Mobility: 6 Mins LAX Roll Quads / Hip Flexors 3 Min / Side Metcon: 32 Min The Break Up Death by Wall Balls 20/14 18 min cap Rest 1 Min

Warm Up: 4 Mins Tabata 20/10 In Place High Knees Jumping Jacks In Place Butt Kicks Air Squats Core Development: 6 mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter Kicks Arm Haulers https://www.youtube.com/watch?v=P4SBXSIwNpc Technique Review / Workout Brief Metcon: 12 Mins 3 Rounds 300 M Row 15 Med

Happy 24th Birthday Coach Marie! Thanks for being a humble and amazing coach / athlete / human / hooligan! Freedom WOD Classes Warm Up: 5 Mins 1 Min @ each station: Row – warm up pace Slow Mountain Climber / Samson Stretch Pendlay Rows – unloaded barbell Row Intervals: 8 Mins Partner Row Intervals –