Tell Your Friends About Our Back To School Promo:
September’s Three Week Fundamentals Class Is FREE!
Have Them Email Us At Info@Crossfitdnr.com To Get Started.

Start Date: Sept 7th
How Long Three Weeks With Class Every M,W,F
Class Times: 7:45am and 7:20pm

Freedom WOD Classes

Warm Up: 8 mins
5 Min AMRAP
200 M Run
10 Air Squat
20 Double Unders or attempts
10 Alt Single Leg Broad Jump
Then:
2 min/ Side Barbell Quad Smash

Strength: 20-25 Mins
Progressive Over Load Week One
Back Squat 75% +15-20lbs of 1RM
6×6

Metcon: 16 Min 
AMRAP 16:
Buy-In: 1 Mile Run
Then AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Box Jumps 24/20