Your Weekly Reminder To Vote For CrossFit DNR As The Best CrossFit Gym In NoCo! Click The Link Below To Cast Your Vote https://2024-best-of-noco–nocostyle.contest.vote/health-and-beauty/crossfit Freedom WOD Classes Warm Up: 10 Mins 400 M Run Then 10 Push Ups 10 Single Leg Squat Jumps 10 Dips 10 Single Leg Squat Jumps 10 Bench Press empty bar

TEST WEEK! Time to see all your hard work pay off! Time To Ring That Bell, Let’s See Some PR’s! Warm Up: 10 Mins 2 min Double Under Practice Then 5 Snatch Lift Off 5 Snatch Power Pulls 5 Snatch High Pulls 5 Squat Snatches 5 Overhead Squats Strength: 20 Mins Snatch 1RM Metcon: 14

Today is the saddest day in CrossFit history. We are shattered by the loss of Lazar Đukić along with the entire CrossFit community. Lazar was one of our sport’s most talented competitors, but he was much more than an athlete. He was a son, a brother, and a friend to practically everyone who knew him.

Freedom WOD Classes Warm Up: 5 Mins 200 m Run 10 RDL 10 Single Leg Broad Jump into Squat 10 Deadlifts 10 Inchworms Strength: 20 Mins Deadlift 10 Mins to warm up to 90% + 10lbs Then Every 2 Min x 10 Mins 1 reps @ 90% + 10lbs **Warm up your chest on the

Congratulations to Jay and Becky Tolpa! They just got married 23 years ago! Happy 23rd anniversary! Freedom WOD Classes Warm Up: 10 Mins 10 Box Step Ups 5 Clean DL 5 Hang High Pulls 5 Hang Power Clean 5 Front Squats 10 Box Jumps Strength: 20 Mins Squat Clean 10 Mins to warm up to

Freedom WOD Classes Warm Up: 5 Mins 5 Min EMOM 5-10 Burpees every min on the min (increase your number from last week) Strength: 20 Mins Bench Press 10 Mins to warm up to 90% + 10lbs Then Every 2 Min x 10 Mins 1 reps @ 90% + 10lbs Metcon: 25 Min Cap Strict