Did we mention the new sign lights up?! Check it out if you’re around in the evenings!! Have a great Labor Day Weekend and remember the gym will be closed on Monday Warm Up: 5 Mins Pizza Delivery Mobility and Set Up: 10 Mins Roll Lats Lat Press DownsPractice DU Strength: 10 Min 10 Min Rotating
Learn MoreIf you haven’t already heard, J.J will be leading a Nutrition Seminar on Saturday 9/16 at 12:30 p.m. Following the seminar, DNR will be hosting a 4 week Nutrition Challenge. See the September Newsletter for details. Warm Up / Core Development: 5 Mins 2 Round Rotating Tabata (warm up, not a sprint) Air Squat Push
Learn MoreKody and Kyle will be absent from classes until Tuesday while in Austin, Tx. Enjoy the week and Labor Day from the Knapp “Brother Bros”! Warm Up: 5 Mins Burpees to a song – Coach’s choice Gymnastics Technique / Strength: 5 Mins 5 Min EMOM of: 1-8 MU – Continue climbing every week, even if
Learn More“No, Coach. It Is NOT Wrong To Be Strong!” – Every DNR Hooligan Warm Up: 5 Min Limit Row 250 M or Run 200 M Hollow Body Hold 1 Min Row 250 or Run 200 Plank Hold 1 Min Mobility and Set Up: 5 Mins Roll Hip Flexors w/ KB Handle Quad Smash Strength: 10 Min
Learn MoreCongrats to: Julie, Terry, Bryan, Zach, Stephanie, Kimberly, Alex, Hannah, Megan, and Savannah for Graduating out of the Liberty Class! If you see new faces welcome them the DNR way! Warm Up: 5 Mins 50′ Bear Crawl 20 PVC Thrusters 10 Burpees 50′ Bear Crawl Strength: 25 Mins *Work Mobility in between sets* – Suggested
Learn MoreCongrats to all the August Liberty class athletes for completing the final class last night! Metcon: Partner Workout: Run 1 Mile – At the same time50 Push Press (95/65) -25/person Row 1000 M 100 Wall Balls (20/14)-50/person
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