Welcome to DNR’s Black Friday Sale!
Please share with any friends or family who have thought about trying CrossFit or experienced athletes thinking about trying out DNR!
The 1st 10 people to contact us will receive 1 Month of Free CrossFit Classes! If you have adequate CrossFit experience you can join our classes today. If you’re new to CrossFit or need a refresher, join our Liberty Fundamentals classes beginning November 29th or January 3rd. Your free month will include 2 Inbody scans to track your progress and body composition!
Please share with any friends or family who have thought about trying CrossFit or experienced athletes thinking about trying out DNR!
The 1st 10 people to contact us will receive 1 Month of Free CrossFit Classes! If you have adequate CrossFit experience you can join our classes today. If you’re new to CrossFit or need a refresher, join our Liberty Fundamentals classes beginning November 29th or January 3rd. Your free month will include 2 Inbody scans to track your progress and body composition!
Second Option: Ready to make a long term commitment? Sign up for 50% off your first 3 months!
*All offers are reserved for first time members of CrossFit DNR. Sale Ends Cyber Monday, 11/29*
DNR Hooligans Product Sale:
20% off Recovery Drinks, Protein, Chalk and ALL Apparel!
We know it’s not as cool as the new athlete promotion, BUT… We LOVE and appreciate your support!
Freedom WOD Classes
Warm Up: 10 Mins
1:00 PVC ROM
10 Kip Swings
10 Ring Rows
10 Alternating Step Ups
10 Kip Swings
Then 1 Round of “Cindy”
Then 1:30 / Side Roll Glutes OR Lats
Strength: 10 Mins
10 Mins to complete 3 sets
8-10/Side Back Rack Step Ups (not alternating)
Metcon: 20 Mins
“Cindy” 20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Extra Credit:
3 x Superset
12 / Side DB Preacher Curl
15 Double DB Skull Crushers – Video
