We Need Volunteers For BarBells And Badges! If you would like to help please put your name down on the volunteer sign up sheet at the front desk as well as what time availability you have for August 28th Freedom WOD Classes Warm Up: 1 Min of PVC pipe ROM then 2 Rounds 20 Banded

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: 5 Mins 3 Rounds 5 Burpees 10 RDL 5 Sit Ups Mobility: 6 mins 90 Sec/side Partner Hamstring Smash 90 sec /side KB Hip Smash Strength: 6

Congrats to the 2021 NOBULL CrossFit Games Champions! Tia-Clair Toomey Justin Medeiros CrossFit Mayhem Freedom Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 600 m Bike or 200 m Row 10 High Hang Power Snatch 10 Over Head Squat or Back Squat Strength: 18 8 Mins Snatch ((this is ran as a group with

Vanessa and I got this text last night! “Jen and I chatted about it and feel like he’s home. We’d love to adopt him and give him his forever home.” Frank Found His Forever Home! Freedom WOD Classes Warm Up 8 Mins 90 Sec /side lax ball gluts Neurological – Mobility Then 2 Rounds w/unloaded

Big Happy 37th Birthday To Jamie Cardenas! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 8 Push Ups 8 Deadlifts 8 Inch worms 8 Kipping Swings Mobility: 10 Mins Using a Racked Barbell 90 sec /side Triceps Smash 90 sec /side Lat Smash 90 sec /side Hamstring Smash Strength: 5 Min EMOM 3-6 Muscle

That one time Stephanie meet Dude Dad! Freedom WOD Classes Warm Up: 2 Rounds 25 Banded Pull Aparts 12 Banded 90/90 9 Hang Power Clean and Jerk Mobility: 6 mins 90 Sec /side Lax Ball chest and shoulder 90 Sec /side Lax Ball Lats Strength: 8 mins 3×5 at 60, 65 & 70% Push Jerk in