Half Murph In Prep Of Full Murph Next Saturday! Freedom WOD Classes Metcon:  “Half Murph” 800 M Run 10 Rounds of 5 Pull Ups 10 Push Ups 15 Air Squats 800 M Run  

Parents! Do you want a fun and cheap way to keep the kids busy? Well then lets get them signed up for June’s three week fundamentals! Our normal age break is 13 for this class but for June we are excepting 11 year old and up. Class Starts Monday June 1st. Got Questions ask Kody!

https://givebutter.com/dnr-is-saving-lives-2026 ****Important announcement**** We have teamed up with Tash to help her raise money for her nonprofit! Click The Link Above For More Info And To Donate!  Crossfit DNR – Let’s Make Waves for Water Safety  This is our first time running this fundraiser as a DNR community, and we’re fired up to get behind one

Freedom WOD Classes Warm Up: 10 Mins 500 M Row Then 10 Banded Lateral Walks 10 Banded Air Squats 10 Banded Glute Bridges Then 10 Snatch High Pulls 10 Power Snatches 10 Overhead Squats Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER

Freedom WOD Classes Warm Up 7 Mins Full Running Warmup Routine video 4oom Run Walking Knee Hugs (down and back) Walking Quad Stretch (down and back) Walking Floor Sweepers (down and back) Walking Lunge Down / Lateral Lunge Back Walking Frankenstein Kicks  (down and back) Butt kickers (down and back) High knees (down and back)

Monday May 11th / TODAY is the deadline for Murph Shirt orders. Click the link below to see all options or scan the QR codes that are hanging on the white board, front door and in the bathrooms. CFDNR MURPH 2026 Shirt/Tank Order Form  – Fill out form Freedom WOD Classes Warm Up: 10 Mins