Freedom WOD Classes Warm Up: 6 Mins  2:00 Ski / Bike / Row Then 15 KB Swings 20 Step Ups 15 Strict Knee Raises :15 Ski/Bike/Row SPRINT Strength: 9 Mins 2 Rounds 1:00 / Side Banded Side Crunch – Video 1:00 Hang Knee Raise Twists – Video (no kip) 1:00 Knee glide crunches 1:00 Rest

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 200 M Run 10 Banded Face Pulls 10 Band Lat Pull Down 10 Scap Pull Ups 15 PVC Pass Throughs Strength:  14 Mins 2 x Giantset 3-5 Strict Pull Ups (Vest / Weighted as needed) 12-18 Kip Pull Ups (Vest if needed) 15-25 / Side Crossbody

6 Week Spring Nutrition Challenge! April 13th – May 23rd – Murph is on May 24th so lets get our nutrition in check and get stronger for the body weight hero workout! The information meeting will be at DNR 4/12 from 9-10:30 a.m. Sign up at the counter or reach out to Ana anamaltares@gmail.com for

Here is a link to the Open 25.3 photos (you need the pin to open the file) Please be sure to tag our photogrpaher @sarahaddy on instagram! Give her credit for the great work! https://sarahaddyphotography.pixieset.com/crossfitdnr/ Download Pin: 6544 Freedom WOD Classes Warm Up: 8 Mins 400 M Run / .6 Bike / 500 M Row

Freedom WOD Classes Warm Up: 10 Mins  1:30 / Side LAX Rotator Cuff 1:30 / Side LAX Glute / Hips 2 Rounds: 10 Power Cleans 10 Push Jerks 10 Thrusters Strength: 10 Min 2 Rounds on 10:00 Clock 1:00 / Side Band Pallof Woodchop + Press – Video 1:00 / Side – Side Plank Hip