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

If it doesn’t challenge you, It wont change you! Welcome to the 4th week of the squat everyday program! As we move closer to the 2016 CrossFit Opens, we will be working on gymnastic skilled movements ie, burpees, handstand push ups, dips, pull ups, MU, Toe-2-Bar. Freedom WOD Classes Warm Up: EMOM for 5 mins

Freedom WOD Classes Strength: Front Squats: 6×2 @ 70% Open Gym Elite Competition Class 1. Conditioning EMOMx21 Min 1: :35 seconds for max calorie Row Min 2: :35 seconds for max reps of Clean and Jerks at 185/135 Min 3: :35 seconds for max reps of Muscle ups