Freedom WOD Classes Warm Up: Plate Warm Up Movement of the Week: Couch/Wall Stretch 2 mins per leg Strength: 5 Min EMOM T-2-B 5 Beginners/Intermediate 10 Intermediate/Advanced Metcon: 3 Rounds 100 Double Unders 2:1 Single Unders 25 Sit Ups 25 Burpees Elite Competition Class 1. Conditioning 5 Rounds, NOT for time 21 Calorie Bike

We are moving into the last week of the 2017 CrossFit Open. 17.5 Saturday Night Lights is going to be insane. Everyone that signed up and participated in the Open this year has been entered into a drawing to win some sweet prizes! Standing Desk Nation (Brian Angel) has 3 copies of “Deskbound” by Kelly

  Freedom WOD Classes Warm Up: Hot Potato with Med ball Movement of the Week: 3 x 10 Scap Pull Ups Strength: Clean 2×5 at 75% no pause Front Squat 3×5 at 75% no pause Metcon: St. Patrick’s Day Partner WOD Note: If You Are Not Wearing GREEN Your Reps Go From 17 TO 22!

Will the luck of the Irish save us from a 16.4 repeat wod? I guess we will have to wait for the live announcement at 6:00pm. We are steaming it live as usual in the lobby at DNR! Freedom WOD Classes Warm Up: 3 Rounds 4 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w 8 Hollow

DNR Hooligans St. Patrick’s Day is Friday. Make sure you have your green outfits ready, come dressed to impress!   Freedom WOD Classes Warm Up: 3 Rounds 4 KB Turkish Get up 6 KB Snatch 8 Single Leg Squat Jumps Movement of the Week: 3 x 10 Scap Pull Ups Strength: Strict Press 3×5 at

  Freedom WOD Classes Warm Up: Row M 200 Then 9-6-3 KB DL Ring Rows Push Ups Then 200 M Run Movement of the Week: 3 x 10 Scap Pull Ups Strength: 5 Min EMOM Hand Stand Push Ups 5 Beginners/Intermediate 7 Intermediate/Advanced Metcon: King Kong-ish 3 Rounds 2 Deadlift 315/220 or (80% of 1