Your Mission – Should You Choose To Accept It: Build A Boom Proof Bottom End Welcome Back To “A” Week! Let’s bring the intensity!   Freedom WOD Classes Warm Up: 12 Mins 400 M Run 20 Banded Lateral Walks 20 Banded Air Squats 20 Banded Glute Bridges wall-2-wall Walking Lunges or Samson Stretch 400 M

Hello Darkness My Old Friend… I’ve Come To Run With You Again! Welcome Back To “A” Week! Let’s bring the intensity! Freedom WOD Classes Warm Up 5 Mins 5 Min Coach-led DROMS Toe walks (down and back) Heel walks (down and back) Walking High Kicks (down and back) Floor sweepers (down and back) Butt kickers

Congratulations to Marit! She is our Q1 attendance winner and will receive a free pair of CrossFit DNR custom Nike Metcons! Remember to you must average 15+ classes each month for Q2 to be entered into the next drawing! Also, if you average 15+ classes for each month over the year, you’ll be entered end

Saturdays are better with friends! Freedom WOD Classes Warm Up: 12 Mins Metcon: “Kind Of Like Murph” 40 Min EMOM Min 1: 5 Pull Ups 10 Push Ups 15 Air Squats Min 2: 100m Run

Freaky Friday! Couple of things you should know: 1) It’s Back Friday and we have a Door Buster BOGO Sale Happening, When you do a Bunch Of Pull Ups you get a huge back! 2) Tank Tops? I’m going to assume that was a rhetorical question… because Duh! 3) Light Weight Baby! Let’s Lift Some

Couple of things you should know: 1) Thursdays = Midline Madness, cause nothing complements a thick Kardashian better than a rock hard set of Efrons! 2) CROP TOP are a must (only if you want but… obviously you should) “C” weeks will consist of a Warm Up and longer Metcon, No strength, No Nonsense. One could