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

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