You’ll be sure to find Shawn and Kari Harger killing it every morning in the 5:30am class! Freedom WOD Classes Warm Up: Pizza Delivery Strength: EMOM for 5 mins 10 Toe-2-Bar beginner/intermediate 15 Toe-2-Bar intermediate/advanced Skills/Strenght: 15 mins to Work up to a heavy complex of: 1 Power Clean + 1 Hang Squat Clean Metcon:

Join in on the fun and experience CrossFit DNR’s community at its core! We will kick things off on Saturday night at 4:00pm, So whether you are competing or judging make sure to show up with you game face on. Not competing, no problem. We still want you there to cheer on your teammates, so

Cole Barone, one of our Comp class athletes! Freedom WOD Classes Warm Up: Stick Game Strength: EMOM for 5 min 8 Ring Dips 12 Ring Dips Metcon: 3 Rounds 1 min Max Effort at each station Toe-2-Bar Pull Ups Flutter Kicks Push Ups Rest 1 min Elite Competition Class 1. Conditioning 60 Calorie Row 50

Mr. Dean Gonzales back in his fighting days. Now if I could only get a CF picture of him. Well maybe next time he comes in! Freedom WOD Classes Warm Up: D.R.O.M.S then right into Skills Skills: 5 mins Snatch Technique/Segmented Positions 15 mins to work up to a Heavy Snatch Metcon: 30 Min AMRAP

Focused and ready to attack any WOD placed in her path! Are you ready? Freedom WOD Classes Warm Up: Simon says Hollow/Arch holds Strength: 2 reps EMOM for 5 min Wall Walks to Hand Stand Push up Metcon: 50 Cal Row 40 Deadlift 155/105 30 Box Jumps 24/20 20 KB Swings 53/35 Elite Competition Class

Competition session is so much fun!! If there is a CF competition or obstacle run that you are thinking about doing or have heard of please let the coaches know so we can get it post up for all to see. So people can sign up or show up to support.  Freedom WOD Classes Warm