Festivus Games in the books ✔️ We had 6 athletes compete at the @festivusgames in Pueblo, CO yesterday @crossfitdtw! -Jay Tolpa took 3rd place in the men’s novice division, coming home with a podium finish from his very first competition -Kyle Martinez made it to the finals and finished 5th in the intermediate men’s division

Heat times for all of our athletes for Saturday are as follows: Heat 1 – Kyle Martinez, Blake Severson WOD 1: 9:00am WOD 2: 11:10am WOD 3: 12:45pm Floater: 9am-12pm Heat 3 – Jay Tolpa (Becky Kass Tolpa) WOD 1: 9:30am WOD 2: 11:30am WOD 3: 1:15pm Floater: 9am-12pm Heat 4 – Julie Steppan WOD

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15 minutes to find 1RM Push or Split Jerk Metcon: 3 Rounds of with a 25 min cap 21-15-9 Power Snatch 95/65 Burpees Elite Competition Class 1. Jerk A. 5RM B. 3RM C. 1RM 2.Conditioning 1 Mile Run 300 Double Unders 75 Burpees 800 M Run 150 Double

The amazing Heather Wolfe is unfortunately leaving us, but finally going to be moving in with her wife! The Gonzales family has offered to host a going away party for Heather and has invited all DNR athletes and families to spend time with Heather before she moves. Come hang out with the DNR crew, enjoy

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15 minutes to find 1RM Push Press Metcon: In Teams of 3, With an 18 min Cap 3 Rounds Per Person (9 Rounds Total) 7 Hang Power Cleans 115/75 14 Hand Stand Push Ups 21 Calorie Row You may only use one bar bell and on rower per

WHAT ARE THOSE! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15 minutes to find 1RM Front Squat Metcon: 8 Min EMOM 6 Front Squats 135/95 6 Pull Ups Rest 2 Mins 4 Min EMOM 3 Over Head Squats 95/65 3 Muscle Ups or 3 Burpee C-2-B Pull Ups (Pull Ups are done without a jump)