Freedom WOD Classes Warm Up: 12-9-6 Hang Cleans Unloaded BarPush Ups Movement of the Week: No Movement of the Week today Strength: 15 mins Clean 2×5 at 50% With a 3 sec pause at the top of the “Lift off” or right above the knees Front Squat 2×5 at 50% With a 7 sec pause

Freedom WOD Classes Warm Up: 3 Rounds 4 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w 6 Hip Extensions 8 Hollow Body Kipping Swings Movement of the Week: 2 mins per leg Couch Stretch Strength: 5 Min EMOM Burpees 8 Beginners/Intermediate 13 Intermediate/Advanced 5 Min EMOM Toe-2-Bar 7 Beginners/Intermediate 12 Intermediate/Advanced Metcon: Happy Birthday Annie and

Kill Cliff will be sponsoring our 17.1 CrossFit Open Saturday night light on February 25th Freedom WOD Classes Warm Up: 5 Complex With Unloaded Bar or PCV Pipe Deadlift + Hang Clean + Strict Press + Push Press + Push Jerk Movement of the Week: 2 mins per leg Couch Stretch Strength: Press Complex3 Complexe

Just in case you missed the awesomeness that was Coach Marie gracefully tripping over an atlas stone. Also don’t forget to get signed up for the CrossFit Open click the link below. Choose CrossFit DNR as your affiliate and team. Then pre purchase your CrossFit DNR Open shirt at the gym. Deadline for the shirts

The 2017 CrossFit DNR Open shirts are available for per-sale at $20.00 starting today. Designed by Ashley Malmlov, the front logo design is Atlas outlined in nothing other than orange. The back logo design has the classic Open design with DNR logo integrated into, You will also notice the men’s shirts with Knappsson and the

  Freedom WOD Classes Warm Up: 4 Rounds 30 Sec Hollow Hold or Hollow Rocks 10 Mountain Climbers 5 Inch Warms with push up Movement of the Week: No Movement for Friday. Strength: Get two or 3 Warm up sets before going to your 85% Clean 85% x 3 90% 2×1 Front Squat 75% 1×5