5:30 crew throwing down at Saturday Night Lights! Freedom WOD Classes Warm Up: W/unloaded bar bell 3 Rounds 5 Snatch Grip Deadlift 5 Hang Snatch 5 Back Squats Movement of the Week: 3 x 10 Scap Pull Ups Strength: Snatch 2×5 at 75% no pause Back Squat 3×5 at 75% no pause Metcon: 3 minute

Heats will be at noon today and tomorrow during Saturday Night Lights starting at 3:00pm. Make sure to sign up on MINDBODY! Take Note there will be Scaled heats and RX heats.   Freedom WOD Classes Warm Up: Med Ball Warm Up Movement of the Week: Quad Smash Strength: Clean 2×5 at 65% no pause

17.3 Will be……………………………………….. Announced at 6:00pm today at CFDNR!   Freedom WOD Classes Warm Up: Hollow/Arch Drill Movement of the Week: Quad Smash Strength: 5 Min EMOM 10-30 Sec L-Sit Holds or Hang Metcon: 500 m Row 20 V-Ups 400 m Run 40 Single Arm KB Floor Sweepers 53/35 (20 each arm) 50 KB Swings 53/35

  Freedom WOD Classes Warm Up: 400 M Run 12-9-6 KB Swings Kipping Swings 400 M Run Movement of the Week: Quad Smash Strength: Strict Press 3×5 at 65% Metcon: 7 Min AMRAP 1-1-2-2-3-3-4-4… Thrust 95/65 Pull Up Elite Competition Class 1. Clean & Jerk 60%/2 65%/2 70%/2 (75%/2)2 2. Clean Pull (80%/4)4 3. Front

Freedom WOD Classes Warm Up: 15 min Cap Double Under Flight Simulator Movement of the Week: Quad Smash Strength: 5 Min EMOM Hand Stand Push Ups 8 Beginners/Intermediate 12 Intermediate/Advanced Metcon: 150 Push Ups EMOM 4 Box Jumps 24/20 (starting with bj at min 0:00) Elite Competition Class 1. Strength A. 3×8 Strict Press @

A BIG THANK YOU to all of our sponsors from 17.1 and 17.2! Kill Cliff Standing Desk Nation (Brian Angel) Sunstone Health Associates (Dr. Witt) Massage Therapist (Torrence Lee) That’s It Fruit Bars (Pat Cordova) Pruvit (Skylar) The Goodness food truck To all of our DNR Holligans: Great job and Double Taps to everyone that