Entries by DNRadmin


Enjoy your Independence Day Hooligans! DNR will be closed today, we’ll see you all Thursday!


Here is your friendly reminder, DNR will be closed tomorrow for Independence Day. Stay safe and enjoy the holiday! Freedom WOD Class Warm Up: 8 Mins 2 Rounds 8 Hand Release Push Ups 8 Toe to Bars 2 Wall Walks 15 Banded Reverse Flies Then 90 Seconds / Side LAX Roll Back OR Front of […]

7/3/18 QuickFit

Warm Up 21-15-9 Jump Rope KB RDL (light) Hip Development 20 Hip Bridges 15 Lying Leg Abductions (per side) 20 Banded Monster walks forward 20 Banded Monster walks backward Metcon (13min)5 Rounds 30 seconds Bicycle Crunches 30 seconds Jump Rope 30 seconds KB Goblet Squat 30 seconds KB Deadlift 30 seconds KB Upright Row


Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest […]

7/2/18 QuickFit

WARM UP (6min) 400m Run E-W Sampson Stretch (down) E-W High Skips (down & back) E-W Lunges (down) METCON (20min) :20/:10 Tabata Split Jumps 1min Rest then 3 Rounds of: 400m Run 20 Russian KBS 10 Burpees


Sleeveless Saturday! Freedom WOD Class Metcon: “Fight Gone F*** You Up” 4 Rounds of 1 min at each station Front Squat 225/160 Calories Row Box Jump 30/24 Push Press 135/95 KB Swings 70/53 1 min rest between rounds Perform 1 minute of work at each of the 5 stations (= 1 round). Move immediately to […]


On June 30th 1969 Joe Frazier was on the Dick Cavett Show, Ron Santo of the Chicago Cubs was the cover of Sports Illustrated and The Legend Mark Wojtal was born! Freedom WOD Class Warm Up: 4 Mins 2 Rounds 30 Secs Up Downs 30 Secs Jumping Jacks 30 Secs Hang Power Clean w/unloaded bar 30 […]

6/29/18 QuickFit

Warm Up: 5 Mins 3 Rounds 100 M Run 10 Jumping Pull Ups 10 DB Chest Press 10 Squats Metcon: 20 Mins Cindy: 20 Minute AMRAP 5 Pull Ups (Scale to 3) 10 Push Ups (Scale to 6) 15 Squats (Scale to 9)


On June 28, 2005, a team of four Navy SEALs, tasked for surveillance and reconnaissance of a group of structures known to be used by Ahmad Shah and his men, fell into an ambush by Shah and his group just hours after inserting by fastrope from an MH-47 helicopter in the Hindu Kush of Afghanistan.   The […]