Freedom WOD Classes Warm Up: 3 Rounds (not for time but you only have 15 mins to complete) 6 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w 10 Russian KB Swings 20 Sec Hallow Body Hand Stand Hold Movement of the Week: Hip Flexor Exercise 6 Mins to perform Every Day 3 rounds  10 reps of

Freedom WOD Classes Warm Up: Med Ball Warm Ups Movement of the Week: Hip Flexor Exercise 6 Mins to perform Every Day 3 rounds  10 reps of each: Right Leg Only, Left Leg Only, and Both Legs at the same time. You can sit against a wall if needed. When working with the right leg

Ahhh yes. The most wonderful time of year is here, snow and all! The Christmas tree is up and the papers ornaments with kids names on them are hanging from the tree. These kids come from neglected and abused pasts. You can help make their holiday season a little bit brighter by choosing a gift

  It’s more like 86 days, but who’s counting… Time for everyone to get into Opens mode! Freedom WOD Classes Warm Up: 3 rounds 5 Burpees 10 Air squats with a 3 sec pause at the bottom Movement of the Week: Hip Flexor Exercise 6 Mins to perform Every Day 3 rounds  10 reps of

We hope you had the best of Thanksgivings. We can not begin to tell you how thankful we are to call each and everyone of you family! Freedom WOD Classes Warm Up: Junk Yard Dog Movement of the Week: 6 Mins to perform Every Day 2 rounds  12 reps of each: I’s, T’s and Y’s

Traditionally, CrossFit DNR has hosted a Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holidays begins (or continues). Some important things to note: – This is a social event, meaning there will not be a workout, but there will be adult beverages – The