Here is a great way to help your cardio and get something cool from Lulu. Oh and did I mention Coach Kody and Coach Kyle are going to be doing this? So you have no excuses. Freedom WOD Classes Warm Up: 12-9-6 thrusters unloaded barbell ring rows Movement of the Week: 5 Mins to Accumulate

Lindsey Herrera getting that back squat dialed in #TheRedGreenandWhite Freedom WOD Classes Warm Up: 3 Rounds of Cindy Movement of the Week: Accumulate 5 mins Every Day Middle Splits / Pancake Strength: Clean 80% x 5 85% x 3 Front Squats 85% of 1RM 3 Reps EMOM x 5 mins Metcon: In Teams of 2

Five Weeks | Feb. 23 – March 27 17.1: Feb. 23 – 27 17.2: March 2 – 6 17.3: March 9 – 13 17.4: March 16 – 20 17.5: March 23 – 27 Registration for the Open begins Jan. 12, 2017. Freedom WOD Classes Warm Up: Row 300 Rest 2 mins Row 300 Movement of

Kendra Jones March 2016 Athlete of the Month Talks about her CF journey. On January 4th, 2016, I took my first, tenative steps into a class at Crossfit DNR. I couldn’t do a push-up, a pull-up, or run a mile without stopping. The next few months resulted in radical changes; I lost weight and gained

“You are not stuck where you are unless you decide to be.”  – Wayne W. Dyer It’s time to start making the improvements you have been talking about. Starting with Mobility class Saturday at 12:00pm.   Freedom WOD Classes Warm Up: 3 Rounds 10 Hollow Body Kipping Swings 10 Push Press Unloaded Bar Movement of the Week:

Freedom WOD Classes Warm Up: 3 Rounds 10 Air Squats with a 3 second pause at the bottom 10 KBS Russian Movement of the Week: Accumulate 5 mins Every Day Middle Splits / Pancake Strength: Snatch 80% x 5 85% x 3 Back Squats 85% of 1RM 3 Reps EMOM x 5 mins Metcon: No