Freedom WOD Classes Warm Up: 3 Rounds (not for time but you only have 15 mins to complete) 10 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w 10 Hip Extenstions 10 Ring Tucks  https://www.youtube.com/watch?v=rDahOA6Lnio Movement of the Week: Accumulate 3 mins Per Leg Every Day Quad Smash Strength: “C3 Week” 10 Min EMOM 9 Pull Ups

  Halloween WOD of 2014 Freedom WOD Classes Warm Up: Row 150 M Then 3 Rounds of 5 K-2-E 5 MB Cleans Then Run 100 M Movement of the Week: Accumulate 3 mins Per Leg Every Day Quad Smash Strength: “A4 Week” 10 Min EMOM 3 Back Squats w/a 3 Sec Pause At The Bottom 

↑Guess what ↑shirts just came in↑ Freedom WOD Classes Warm Up: Med Ball Warm Up Movement of the Week: Accumulate 3 mins Per Leg Every Day Couch Stretch Strength: “C3 Week” Snatch 1 x 5 @ 75% + 5lbs 2 x 3 @ 85% + 5lbs 3 x 1 @ 95% + 5lbs Metcon: Happy

Do Not Go Gentle.. Freedom WOD Classes Warm Up: 4 Rounds not for time but have 15 mins to complete 4 KB Turkish Get up 6 Russian KB Swing 7 KB Deadlift Movement of the Week: Accumulate 3 mins Per Leg Every Day Couch Stretch Strength: “C3 Week” 3 Sets Unbroken Toe-2-Bar At 50% +

How Strong? To Strong!!! Freedom WOD Classes Warm Up: Plate Warm Up Movement of the Week: Accumulate 3 mins Per Leg Every Day Couch Stretch Strength: “C3 Week” Jerk 1 x 5 @ 75% + 5lbs 2 x 3 @ 85% + 5lbs 3 x 1 @ 95% + 5lbs Metcon: 3 Rounds 1 min

CrossFit DNR is attending our annual corn maze night at Fritzler Corn Maze! We will meet at Fritzler Corn Maze no later than 6pm. You can purchase your ticket ahead of time at the link below or when you get there, but be prepared to wait in line! You’ll need to purchase the “HAUNTED COMBO”