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 Class

Warm Up: 5 Mins
90 Sec /side Lax Ball Chest 
100m Run
15 Banded Pull Apart
10 Hand Release Push Ups
15 Banded Pull Aparts
100 M Run
90 Sec/side Lax Ball Lats

Strength: 18 Mins
Loading Week One
Bench Press 65% + 10lbs of 1RM
4 x 8

Metcon: 16 mins Cap
4 Rounds
10 Burpees
Run 100m
10 Push Ups
Run 100m
10 Dips
Run 100m
10 HSPU
Run 100m

This week we are all in “balls to the walls” “pedal to the metal”. If you don’t flat line at the end of each workout then you did something wrong.