Freedom WOD Classes Warm Up 12 Mins 2 Min Bike / Row Then 2 Rounds: 15 Pull Aparts 10 Kip Swings + Hip Drive – Video (not this exact drill but open the hip like this at the back of your kip swing) 8 Pull Ups / Ring Rows :30 Hollow Rock or Hold 5:00

You thought you were getting out of it?! Happy belated Valentines Day Massacre Workout Freedom WOD Classes Warm Up: 4 Mins 2 Rounds :30 Each Air Squat Inchworm Lunges Burpees Mobility: 6 Mins Quad and Hip Smash Metcon: 30 Min The Break Up 14 Min Death by Wall Balls 20/14 Add two wall balls each

Congrats Berenice and Cesar! Taco Stop was ranked as one of  USA Today’s best  restaurants of the year! We’re happy for you and proud to call you Hooligans! Our community is full of great people with amazing work ethic! Thank you for calling DNR home and making this place so special! Freedom WOD Classes Warm

Don’t forget to register for the DNR open at the counter and put your shirt size down for pre-order. You can also register for the CrossFit open at games.crossfit.com but this will not include a DNR shirt. Freedom WOD Classes Warm Up: 10 Mins 10 Min Hip Opener Flow – Video *Coaches can follow along

Freedom WOD Classes Warm Up: 8 Mins  4:00 LAX Roll – Scap Or Glutes 1:00 PVC ROM 20 Alt Lunges 30 Air Squats Strength: 13 Mins 5 Mins to warm up to working weight 8 Min EMOM Min 1: 4 Back Squats @75-80% Min 2: 8-12 HSPU as hard as possible – stay unbroken to

Freedom WOD Classes Warm Up 8 Mins 2 Min DU Practice Then 2 Rounds: 15 Band Rows 15 Band T’s 8 Ring Rows 10 Kip Swings + Hip Drive – Video (not this exact drill but open the hip like this at the back of your kip swing) Strength: 10 Mins 5 Min Warm Up,