The Wilson family would like to wish us all a Happy thanksgiving from Cozumel! Freedom WOD Classes Warm Up: 21-15-9 Hollow Body Kipping Swings PVC or Empty Bar Hang Power Snatch Movement of the Week: 6 Mins to perform Every Day 2 rounds  12 reps of each: I’s, T’s and Y’s https://www.youtube.com/watch?v=qwkYafDfIA8 Strength: “C5 Week”

We Are Strong! We Are One! We are a product of our hard work and dedication to a common cause to be fit, not just fit but CrossFit! No one any where in the world can say they have what we do, no one. Put a boulder in front of us and we will crush

Ahhh yes. The most wonderful time of year is here, snow and all! We received our Christmas tree today and soon, there will be papers with kids names on them hanging from the tree who come from neglected and abused pasts. You can help make their holiday season a little bit brighter by choosing a

Freedom WOD Classes Warm Up: 3 Rounds (not for time but you only have 15 mins to complete) 10 Goblet Squats 12 Hip Extenstions 20 Sec Hand Stand Hold Movement of the Week: Accumulate 2 mins Each Leg Every Day Piriformis/Glutes Lax Ball Rolling Strength: “A5 Week” 10 Min Cap 10 Min EMOM 2 Wall

Freedom WOD Classes Warm Up: Double Under Flight Simulator Movement of the Week: Accumulate 2 mins Each Leg Every Day Piriformis/Glutes Lax Ball Rolling Strength: “B5 Week” Strict Press 1 x 5 @ 75% + 10 lbs 2 x 3 @ 85% + 10 lbs 3 x 1 @ 95% + 10 lbs Metcon: 5

We Have 2 teams and 4 individuals competing in the Turkey Challenge this weekend! Try and make it out to support DNR! Freedom WOD Classes Warm Up: 3 Rounds 12 Hollow Body Kipping Swings 8 Hollow Body Push Ups Movement of the Week: Accumulate 2 mins Each Leg Every Day Piriformis/Glutes Lax Ball Rolling Strength: