Freedom WOD Classes Warm Up 8 Mins 30 sec Hip And Ankle Opener 1 min/side Tricep Barbell Roll Out N-S-N Samson Stretch 20 Air Squats 10 Clean Deadlift 10 Clean To Power Position 10 Power Cleans Strength: 4 Mins to warm up to first working weight 6 Mins Clean (this is ran as a group

The Knapp Bros and CrossFit DNR are thankful for our coaches, athletes and overall amazing community! Every coach and athlete that has come through our doors has helped create and shape CrossFit DNR. You all embody what it means to be a CFDNR Hooligan. By working hard, going big, encourage one another, picking each other

Kelly Hatanaka has started a charcuterie business! She is offering 10% off your first order and this can be applied to any size board! Perfect for the holiday season! To Place An Order Contact Kelly at: (970) 443-4855 kellhata@gmail.com Freedom WOD Classes Warm Up: 8 mins   30 sec handstand hold Then: 2 rounds 10/side banded

Please Check MindBody Online To See The Holiday Schedule!   Warm Up 12 Mins 2 Mins DU practice / Flight Simulator Then 3 mins Bike/Row Warm Then 10 Plank Shoulder Taps 10 Kip Swings 10 Power Snatch Strength: 8 Mins Tabata 20/10 (4 rounds = 8 min) Star Fish Crunch Black Widow Knee Slides aka Mountain

Then Next Two Weeks Of Programing Is Brought To You By Coach Emma And Coach Zack! Freedom WOD Classes Warm Up: 10 mins 10 mins warmup- 30 sec hip and ankle mobility, 2 min 1min/side Lax ball chest 2 min 1min/side LAX ball lat roll. 10 Air squats 10 Snatch deadlift 10 Snatch to power

We Have A Team Competing This Weekend In The MBS Turkey Challenge! Go Cheer Them On If You Can! Heat Times Are In The Picture Above. Team Chalk Tuah! Cassandra, Andi, Bryan, Zack Located At the Stockyard Event Center Denver Colorado   Freedom WOD Classes Warm Up (5 Mins) 10 /leg Front and Lat Kicks