Check In: 9:00am Warm Up: 9-9:50am Meet Starts: 10:00am Don’t Forget To Sign Up For The In-House Olympic Meet And Wright Down Your Opening Weights For Clean & Jerk and Snatch On Saturday Feb 1st. Look For The Sign Up Sheet At The Front Desk How it works: I’d like to keep this as short

Kenneth Adel Blakeley 1.26.25 Congratulations Monica and David, we can’t wait to meet the little man! Freedom WOD Classes Warm Up: 10 Mins 1:30/side Lax ball chest -then- 20 Air squats 20 Step ups 10 KB RDL (53/35) Strength: 10 Min Cap Gymnastic Strength 9 Min Every 90 Seconds: Option 1: 3-5 Complex (complex =

Shirt Order Deadline 2/14/25  Behold!!! Your 2025 CrossFit DNR Open Shirts! This Year We Will Be Hosting The CFDNR In-House Open. How Do You Register And Become Part Of The Fun? $40.00 *Gets You A Shirt or Tank* (pre-order at the front desk. Note: hoodies can be ordered for an additional cost) *You Will Be

Please Note: We will be closing early on Thursday to take the coaches out for an appreciation dinner! 5:20 and 6:20pm classes are canceled on 1/30  Freedom WOD Classes Warm Up: 5 Mins 3 round rotating Tabata (:20/:10) Scap Pulls Air Squats Pull Ups Medball Cleans * Quality over Quantity * 5 min hip/shoulder mobility

Freedom WOD Class Warm up: 10 Mins 2 Rounds 10 Barbell Snatch 10 Snatch Balance 10 American KB Swings 5 Burpees Strength: 4 Mins to warm up to working weight 9 Mins Every 90 seconds, for 9 minutes (6 sets): Snatch *Set 1 = 2 reps @ 80% *Set 2 = 2 reps @ 85%

We are one week out from the In-house Olympic lifting meet! Make sure you register up via the sign up sheet at the front desk and declare your Snatch and Clean&Jerk weights. There is no charge or fee to participate! Just a bunch of people hitting new PR’s after a fun 12 week Oly Program!