Freedom WOD Classes Warm Up: 10 Mins 2:00 Bike before or after 2 rounds. *share the bikes 2 Rounds: 15 Banded T’s 15 Banded Y’s 15 Prone PVC Press (superman hold on ground and back rack pvc press) :30 Handstand hold 10 Push Ups Strength: 15 Mins Pick 1 or more of these to perform

Thank you to everyone who voted for DNR as the best gym in NOCO! We’ll find out in December but regardless of the results, we appreciate you and whole-heartedly believe we have the best community around! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds – :30 Each: Lunges Burpees Plank Hollow Hold Then 1:30

Earlier this week Coach Annie hit her 8th Anniversary as a DNR Hooligan! Thank you for being a great human and a huge part of our community! *Today we are on a tight time window. 30 Minutes may not be enough for everyone to truly hit a 1RM on their Snatch and C&J but it

The last day to vote for the best CrossFit gym in NOCO is coming up! Please use the QR code to vote for DNR and help us 4-peat! This is 1RM (sort of…) week for the new program. We will be hitting a lot of olympic lifting and gymnastics on this cycle. Here is the

“United We Stand Divided We Fall” Every year we gladly accept this challenging workout in honor of so many people lost 19 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There

Last Day Of Test Week! Let’s See Some Big Numbers Today! Freedom WOD Classes Warm Up: 5 Mins 2:00 Double Under Practice Down&Back Walking Lunges 10 Inchworms 20 Deadlifts Strength: 35 Mins Test Week Deadlift 1RM You have 30 mins to build up to you heaviest Back Squat. For the rep to count the athlete