Happy 29th Bday To Nicole Creech! Hope you have an amazing day! Freedom WOD Classes Warm Up: 10 mins 2 Min Double Under Practice Then 3 Rounds 10 RDL 5 Anchor Point t-2-b Mobility: 12 mins 2 Min /side Partner Hamsting Smash 1 Min /side Partner Calf Smash Strength: 5 mins 4 Rounds = 5

CrossFit DNR repping hard this weekend! Team Muscle & Hustle taking the 3rd place podium spot in the RX division and The Penas Took 3rd place in the scaled division at Barbells and Badges fundraiser Comp Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 8 Burpees 8 Hang Power Snatch 8 Air Squats Strength:

Happy Friday Freedom WOD Classes Warm Up: 5 mins 2:00 Row, Bike or Ski Then 2 rounds 5 Clean Deadlift 5 Clean High Pulls 5 High Hang Power Clean Strength: 20 Mins  3 Position Clean (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep) 3×3 at 70, 75 &

Don’t forget Barbells and Badges is this Saturday at CFDNR. There will be no open gym. But we would still love to see you come down and support all the teams signed up to compete. There will also be a hand full of vendors set up on site and the best food truck in the

2020 Best CrossFit Gym In Northern Colorado! Let’s Repeat This!  Did you vote yet? Why not? Please click the link below and vote for CrossFit DNR as the Best Gym in Norco! nocostyle.com/2021-best-of-survey Freedom WOD Classes Warm Up: 10 mins 3 Rounds 10 Good Mornings 10 Banded Pull aparts or Cuban Rotations 5 Push Press

Happy 40th Birthday to Susan Dunn! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 7 Inchworms no push up 20 Sec Hollow Hold 7 Push Ups 1 min /side Samson Stretch Mobility: 10 mins 1 min /side lax ball glutes 1 min /side lax ball TFL 1 min /side lax ball hip flexor Strength: