Just a little inspiration for this years CrossFit DNR Open Team Theme! Freedom WOD Classes Warm Up 8 Mins 2 Rounds 10 Kip Swings :30 Hollow Hold 10 Ring Rows 10 Banded Lat Pull Downs 10 Single Leg Squat Jumps Strength: 10 Mins 3 Rounds = 9 mins Tabata 30/30 Right Turkish Half Get Up video

Then Next Two Weeks Of Programing Is Brought To You By Coach David And Coach Bryan! Freedom WOD Classes Warm Up: 7  mins 2 min Row/Bike Burgener(ish) – 5 reps at each movement: Dip drive (no bend at arms) Elbows high and out (high pull) Muscle snatch Behind the head press OH Squat Snatch balance

The Finial Count Down! Today is the end of Coach Cassandra’s program! Up on deck Coach David and Bryan! Freedom WOD Classes Warm Up 10 Mins 5 BB Jefferson curls 90/sec LAX glutes ~then~ 2 Rounds 5 push ups 5 BB complex (DL + PC + FS + S2OH) Strength: 4 Mins to warm up

In-house Olympic Lifting Meet Will Be Held On Saturday Feb 8th. How it works: I’d like to keep this as short and simple as possible. Everyone will receive six attempts (three attempts for the Snatch and three attempts for the Clean and Jerk). The lifter who is lifting the lowest amount of weight will lift

Happy New Year Hooligans!   Freedom WOD Classes Warm Up: 8 Mins 200 Row 20 Banded Pull Aparts 15 Barbell Up Right Rows 10 Strict Press 10 Good Morning 15 Deadlifts Strength: 20 Mins 4 Mins To Warm Up To Working Weight 8 Mins Strict Press to Jerk 3×5 at 65, 70 & 72% of

Last workout of 2024! Watch Out 2025 We’re Coming For You! All Aboard The Gain Train!   Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 10 Box Jumps 30 Sec Handstand Hold 10 Scap Pull Ups 10 Kip Swings 5 Negative Pull Ups Strength: 10 Mins 3 Rounds = 7.5 Mins 30 Secs Figure 8