Big Congrats to Dallas for winning his division in Las Vegas at USA’s and earning his IFBB Pro Card! We are super proud of you and all the hard work you put in to achieve you goal! Freedom WOD Classes Warm Up: 7 Mins 2 Rounds 20 Double Unders or attemptsĀ 20 Banded Pull Aparts
Learn MoreWishing Dallas all the best as he Competes at USA’s in VegasĀ this weekend. We will try to keep everyone updated on how he is doing throughout the day. Freedom WOD Classes Warm Up: 5 Mins 3 Rounds 3 Kipping Swings 3 Pull Ups 6 Good Mornings 6 Deadlifts 9 MB Cleans Mobility: Perform mobility
Learn MoreALL HANDS ON DECK!! We Need Your Help On August 12th For Our 6th Annual Barbells&Badges Fundraiser Competition. We Need 20 Volunteers and Judges. Sign Up Sheet At The Front Desk! Freedom WOD Classes Warm Up: 10 Mins 2:00 Double Under Practice 20 PVC Pass throughs 15 Plate Lateral Shoulder Raise 15 Plate Front Shoulder
Learn MoreHere is your weekly reminder.. VOTE CrossFit DNR as the Best CrossFit Gym In NoCo. Click the link or scan the QR code to vote. https://2023-best-of-noco–nocostyle.contest.vote Freedom WOD Classes Warm Up: 10 Mins 2 Rounds Pair up with someone One Athlete Row casually for 1:00 min Other athlete: 20 Sec Plank Hold 20 Sec
Learn MoreHappy Birthday Kendall Nelson We are all excited to meet the little one in the next month (due date Aug 25th)! Freedom WOD Classes Warm Up: 10 Mins Quick Warm Up Today 10 Burpees 10 Air Squats 10 Burpees 10 lunges 5 Burpees Mobility: Perform mobility between strength sets Roll out Quads, Hips, Hamstrings Strength:
Learn MoreMay we introduce you to the newest members of the CFDNR family! Kale and Nicole and Baby Eve! Cesar and Berenice and Baby Julian! Congratulations we can’t wait to meet them! Freedom WOD Classes Warm Up: 10 Mins 90 seconds /side lax ball chest 2 Rounds 10 Cuban Rotations with 5lbs plates 10 slow push
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