Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15 minutes to find 1RM Push or Split Jerk Metcon: 3 Rounds of with a 25 min cap 21-15-9 Power Snatch 95/65 Burpees Elite Competition Class 1. Jerk A. 5RM B. 3RM C. 1RM 2.Conditioning 1 Mile Run 300 Double Unders 75 Burpees 800 M Run 150 Double

The amazing Heather Wolfe is unfortunately leaving us, but finally going to be moving in with her wife! The Gonzales family has offered to host a going away party for Heather and has invited all DNR athletes and families to spend time with Heather before she moves. Come hang out with the DNR crew, enjoy

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15 minutes to find 1RM Push Press Metcon: In Teams of 3, With an 18 min Cap 3 Rounds Per Person (9 Rounds Total) 7 Hang Power Cleans 115/75 14 Hand Stand Push Ups 21 Calorie Row You may only use one bar bell and on rower per

WHAT ARE THOSE! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15 minutes to find 1RM Front Squat Metcon: 8 Min EMOM 6 Front Squats 135/95 6 Pull Ups Rest 2 Mins 4 Min EMOM 3 Over Head Squats 95/65 3 Muscle Ups or 3 Burpee C-2-B Pull Ups (Pull Ups are done without a jump)

  Make sure you make it down to CrossFit MOB to watch Coach Kyle and Coach Jake, Coach Bre and Marie as they take on the Battle of the Boxes. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15 minutes to find 1RM DeadLift Metcon: In teams of 3 perform 12 rounds (4 rounds per person)

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15 minutes to find 1RM Squat Snatch Metcon: 10 Snatches 135/95 400 meter run 8 Snatches 200m run 6 Snatches 100m run Elite Competition Class 1. Conditioning 3 rounds with a 15 min cap 10 Burpee Box over 30/24 100 m Farmer Carry 35/25 10 Push Press 115/75