Warm Up: D.R.O.M.S Strength: Loading Week One: 15-18 min Front Squats 75% + 15 lbs of 1RM 6 x 6 Metcon: “Dallas 5” 50 Burpee Buy In Then 5 Rounds 10 Deadlift 275/185 10 Hand Stand Push Ups 10 Bar Muscle Ups 10 Box Jumps 10 Toe-2-Bar Then 50 Burpee Cash Out Elite Competition Class

Warm Up: D.R.O.M.S Strength: Loading Week One Back Squat 65% + 15 lbs of 1RM 4 x 8 Metcon: Each team will have 1 rower. There will be a 20 min time cap. The team will be required to accumulate 5000 meters on the rower. One athlete will also be accumulating max effort burpees jumping

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week One 15-20 min Clean 75-80% + 15lbs of 1RM 5 x 5 Metcon: 100 M Run 20 Hang Cleans 95/55 100 M Run 15 Hang Cleans 95/55 100 M Run 10 Hang Cleans 95/55 100 M Run 5 Hang Cleans 95/55 Elite Competition Class 1. Clean

DNR PARK BBQ at City Park next Saturday, July 16th! In the North East corner next to the pull ups bars The gym will be open at 9am (yoga) and 10am (open gym) and will close at 11am. We will be heading to City Park after that for a BBQ at 12:00pm with all DNR

Congratulations Karey and Flint Jamison on your perfect little boy Kieran Alan Jamison. 8 lbs. 1oz.             Karey is doing well but after a cesarean birth she is going to need all help she can get with meals over the next month as she recovers. Please go to https://www.mealtrain.com/trains/dl63ev And Lets help out where we can!

Kicking the week off like we always do, Hero WOD style in support of those that have fallen while protecting. We thank ALL service men and women for everything they do for our Country, State, Cities, and County. Do Not Retreat, Do Not Go Gentle! Warm Up: D.R.O.M.S Strength: Loading Week One Front Squats 65%