“As we express our gratitude, we must never forget that the highest appreciation is not to utter the words, but to live by them.”  ~John F. Kennedy Murph is here! Bring your weight vest if you have one. Make sure you drink plenty of water. Talk to your coach about how to modify if needed

The next few days are going to be EPIC! First… We have Murph on Friday at 5:30 a.m, 6:45 a.m, 7:45 a.m, Noon and 8:00 p.m (later classes have been cancelled) Then… Val and Kolton are tying the knot (tighter) on Saturday! And Then… Bre and Tyler are locking that sh*t down permanently on Sunday!

Freedom WOD Classes Warm Up: 6 mins 1:00 PVC ROM 15 Cal Row or Bike 8 Burpees 8 Hang Power Cleans 8 Burpees 8 Power Cleans Mobility / Recovery: 10 Mins 10:00 Athlete Choice Mobility Suggestions: 5:00 Shoulder Mobility – PVC ROM, LAX Roll Traps and Shoulders, Banded Stretches 5:00 Legs & Hips – Roll

We are honored to accept this grant from the Mckee Wellness Foundation via the Blue Star Fund! This organization has been amazing and made a huge impact directly at DNR and with the Veterans in our community over the past several years. With this grant, we are able to continue supporting our veterans at DNR

Today will be the last “Hero WOD Monday” with Murph coming up this Friday & Saturday. Today’s workout holds a special place for us in a lot of ways and we couldn’t ask for a better day to do it. This afternoon, Allis from the Mckee Wellness Foundation will be presenting CF DNR with a

Freedom WOD Classes Warm Up: 7 mins 1:00 DU or Practice 10 Push Ups 20 Tricep Extensions 5 Hang Power Snatch 5 Power Snatch 1:00 / Side LAX Roll Chest Strength: 16 Mins 3 Supersets 10 Bench Press 60% (Same weight as last week) :30 Max Rep Push Ups 3:00 Rest Between Sets Mobility: 7