Coach Tyler Jordan put together a fun week of WOD’s for all of the DNR Hooligans! We had to make a few changes to the program due to inclement weather, However I think you will still enjoy.. Freedom WOD Classes Warm Up: EMOM for 5 mins 10 Burpees beginner/intermediate 15 Burpees intermediate/advanced Strength: Week 3

Freedom WOD Classes Strength: Front Squats: 6×2 @ 70% Open Gym   Kid Fit 12:00 – 1:00  

Freedom WOD Classes Warm Up: EMOM for 5 mins 15 Double Unders Beginner/Intermediate (Try to stay away from scaling to singles) 30 Double Unders Intermediate/Advanced (Try to go unbroken) Strength: Week 3 of squatting everyday 20 mins to perform: Bar x10 35% x10 45% x5 55% x5 65% x3 75% x3 85% X3 95% X1

New to the arsenal of recovery! You will see these bad boys for sale at the gym to go along with your FitAid and Progenex to help fuel your recovery.. Freedom WOD Classes Mobility: 2 min shoulder drills Warm Up: EMOM for 5 mins 8 Kipping Pull Ups beginner/intermediate 12 Kipping Pull Ups intermediate/advanced Strength:

Don’t forget to introduce yourself to any new faces you come across! Lets welcome our new members into the CF DNR family. Freedom WOD Classes Warm Up: EMOM for 5 mins 8 Ring Dips 10 Ring Dips Strength: Week 3 of squatting everyday 20 mins to perform: Bar x10 35% x10 45% x5 55% x5

We are only 8 weeks away from the 2016 CrossFit Opens! Registration for the Opens starts on January 14th. That means its time to FOCUS, And that means dialing in our gymnastic movements.  It is our goal to have EACH and EVERYONE of our CF DNR athletes participating in this years Opens. Why? 1) It