If you didn’t know already… This Beautiful man is back and coaching the noon class Monday, Wednesday and Fridays! Freedom WOD Classes Warm Up: 3 Rounds 10 Air Squats 10 Push Ups Mobility: Roll and Stretch Lats Strength: 3 Supersets 8-12 Back Squats 8-12 / leg Barbell Lunges (In Place) Metcon: 4 Rounds for Time:

Congratulations to Maggie for taking 1st Place in her division at last weeks competition! Freedom WOD Classes Warm Up: 2 rounds 10 Hang Power Cleans 10 Ring Rows Olympic Strength: 3 Supersets 3×8 Hang Clean High Pulls 2×5 Hang Clean Metcon: 15 Min EMOM: Min 1: 10 Ring Rows Min 2: 8 Hang Power Cleans

Ahhh.. Cheer Up, It’s Just Burpees!! Freedom WOD Classes Warm Up: 2 Rounds in any order 10 Hip Extension 10 TTB 5 Burpees Strength: 3 Supersets 8-12 Strict Press 8-12 Dips (Ring, matador, weighted, strict, banded, etc.) Metcon: 15 Min AMRAP Ladder: Burpee 10-20-30-40-etc.. 35 Sit ups between sets Elite Competition Class 1. Power Clean

Thank you to all of the DNR coaches and members for helping our trip to Moab happen! Shout out to Colton for making the trip and kickin’ ass in his Tacoma! Freedom WOD Classes Warm Up: 3 Rounds 7 Barbell DL 7 Power Clean 7 Front Squat Mobility: Partner Hamstring Smash 2 min / leg

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

“The Dudes Are Emerging” Freedom WOD Classes Warm Up: 3 Rounds 5 Burpee Broad Jumps 10 Air Squats (slow technique focus) Mobility: Lax Ball Hip Flexors 2 min/leg Couch Stretch 2 min/leg Strength – 12 Min Limit 3 Supersets 8-12 Bench Press M.E Push Ups, up to 25 reps (no pause at top or bottom)