The 1st open workout will be released tomorrow! Remember each week has a theme and week 1 is “Dress like a rock star”. We will also be doing weekly drawings for participants that signed up on a team. See the photo above to earn more points/tickets each week for the drawings. Freedom WOD Classes Warm

Freedom WOD Classes Warm Up 12 Mins 2 Min Row Then 2 Rounds: 15 Pull Aparts 10 Kip Swings + Hip Drive  10/Side Fire Hydrants 10/Side Lying Lateral Leg Lifts 5:00 Shoulder Mobility – roll or stretch Strength: 8 Mins For Time or 5 Min AMRAP (Pick 1 movement): 15 Muscle Ups 30 Pull Ups

Happy Birthday Kody! We appreciate everything you put into our Hooligan home! You’ve lead us to be the best gym in NOCO for 5 years, and you’ve been the best Brother Bro for 35 years! Freedom WOD Classes Warm Up: 7 Mins 4 Round Air Squat Tabata :20/:10 1:00 Hip & Ankle Opener 10 Wall

The DNR Coaches were out and about in the wild putting their fitness to work last weekend! Coach Rachel completed her first full marathon in Austin, TX and our boys, Zack and Bryan put a team effort in at a competition in Colorado Springs! Puttin in work! Freedom WOD Classes Warm Up 8 Mins 40

Happy Birthday Liza White and Vanessa Knapp! We are blessed to say the least that they are part of the gym. You both are amazing humans! Freedom WOD Classes Warm Up: 10 Mins 3:00 Row :30 Hollow Hold 1:00 Plank :30 Hollow Hold 1:00 / Side Pigeon Stretch 1:00 / Side Couch Stretch Conditioning: 14

Freedom WOD Classes Warm Up: 8 Mins  2:00 Row or Bike 10 Muscle Snatch 10 Power Snatch 10 Power Cleans 10 Front Squats 4:00 LAX Roll – Scap / Trap / Rotator Cuff Strength: 18 Mins 5 Min warm up to working weights 13 Min EMOM 5 Rounds: 1 Squat Clean + Split Jerk AND