Meet Dominic Trainor, one of CF DNR’s comp class athletes. Freedom WOD Classes Warm Up: Pizza Delivery Strength: 250m Row Sprint for time Mobility: 15 mins Shoulder/Chest Metcon: 21-15-9 reps 10 min cap Push Ups Front Squats 115/75 Rest 3 min 9-15-21 reps 10 min cap Ring Rows Box Jumps Elite Competition Class Rest Day

Hannah Tracy President of the CSU Crew Team is signed up for the CF Opens. Are you? There is a get well card at the front desk that we would like everyone to sign. This card is for Sarah Pitcher, one of our KidFit athlete. So please sign it and wish her the best, as

Last day to sign up to get a CrossFit DNR Opens shirt is Wednesday the 3rd. So far we have 50 people registered for the Opens, keep it up and lets get as many athletes as possible to sign up. Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 10 Toe-2-Bar beginner/intermediate 15 Toe-2-Bar

Sign up for the CrossFit Opens! Don’t make us YELL at you! Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 10 Burpees beginner/intermediate 15 Burpees intermediate/advanced Mobility: T-spin and shoulder mobility Skills: 15 mins of Handstand work Metcon: CrossFit Open 15.4 8 min AMRAP Handstand Push Ups Cleans 185/125 Following rep scheme 3

Freedom WOD Classes Open Gym Elite Competition Class 1. With a Running Clock A. at the 0:00 complete: AMRAP 15: 5 TTB 10 Hand Release Pushups 15 Wallballs B. at the 15:00 5 minutes to establish a 1RM Snatch   Kid Fit 12:00 – 1:00

February 2016 Athletes of the Month