Welcome to Day 1 of the new program! Our primary focus is prepping for “Fran”-kenstein on Halloween. This means you’ll see some shorter, sprint workouts. Monday’s will be a bit different as we will be going through a warm up, then into a sprint workout, and finishing with strength after. This program will also have

We hope you all got to watch Rachael Tash Gunn aka “Flop” on her Olympic debut! She repped her home country of Australia very well! Freedom WOD Classes Warm Up: 10 Mins 100 M Run Then 10 Strict Press 15 Banded Pull Aparts 10 Push Press 15 Banded Pass Throughs 10 Jerks Strength: 20 Mins

Halloween Shirt Pre-Orders Will Be Available Soon! Freedom WOD Classes Warm Up: 10 Mins 15 Burpees Then 10 RDL 5 Hang Power Snatch 10 Tuck Ups 5 Hang Power Snatch 10 Deadlifts Strength: 20 Mins Deadlift 1RM Metcon: 15 Min Cap Five Rounds 6 Hang Power/Sq Snatch 135/95 9 Snatch Grip Deadlift 135/95 12 Toe-2-Bar

Kyle’s New Program Starts On Monday! Freedom WOD Classes Warm Up: 10 Mins 500 M Row Then 5 Clean Lift Off 5 Clean Power Pulls 5 Clean High Pulls 5 Squat Clean 5 Front Squats Strength: 20 Mins Squat Cleans 1RM Metcon: 14 Min Cap Complete 150 Calories for time: Minute 1: Row – Max

Your Weekly Reminder To Vote For CrossFit DNR As The Best CrossFit Gym In NoCo! Click The Link Below To Cast Your Vote https://2024-best-of-noco–nocostyle.contest.vote/health-and-beauty/crossfit Freedom WOD Classes Warm Up: 10 Mins 400 M Run Then 10 Push Ups 10 Single Leg Squat Jumps 10 Dips 10 Single Leg Squat Jumps 10 Bench Press empty bar

TEST WEEK! Time to see all your hard work pay off! Time To Ring That Bell, Let’s See Some PR’s! Warm Up: 10 Mins 2 min Double Under Practice Then 5 Snatch Lift Off 5 Snatch Power Pulls 5 Snatch High Pulls 5 Squat Snatches 5 Overhead Squats Strength: 20 Mins Snatch 1RM Metcon: 14