Freedom WOD Classes Warm Up: 5 Mins 20 Banded Pull Aparts 10 Strict Press 10 Push Press 10 Jerks 20 Banded Pass Throughs Mobility: Take 5 Mins to roll out those sticking areas Strength: 20 Mins Jerk 10 Min to warm up to 90% Then 10 min EMOM x  1 Jerk 90% Metcon: 8 Min

Hooligans, Taco Stop create a 25% discount code for DNR’s athletes. This code is valid from today through July 4th! So go check out there new location, get some great food at 25% off. Discount Code: CrossFitDNR24 Freedom WOD Classes Warm Up: 5 Mins 10 Inchworms (no push up) 10 Ring Rows 10 RDL 10

Um… Just so you all know. We have some bad ass ladies here at CFDNR! Freedom WOD Classes Warm Up: 10 Mins 200 M Row Then 10 Clean DL 10 Hang High Pulls 10 Hang Power Clean 10 Front Squats Strength: 20 Mins Squat Clean and Jerk 10 Min to warm up to 90% Then

Unfortunately, our 4 person team format has not received the same engagement as previous years. Due to this we will be changing this years fundraiser event to a single person competition. You can find more details in the updated event page but here are the basics. This event will be run more like an “In-house

Friendly Reminder As It Continues To Get Hotter! Dogs regulate their body temperature via painting and their paw pads. Meaning if the pavement is hot they can not cool down properly while on walks and runs. Freedom WOD Classes Warm Up: 10 Mins 200 M Run Then 10 Snatch DL 10 Hang High Pulls 10