Reminder that there is no Open Gym tomorrow (Saturday). Barbells and Badges kicks off at 9:00am and we would love to see you cheering on the Teams/athletes as they take on 4 workouts throughout the day!   Freedom WOD Classes Warm Up: 10 Mins 2 Min Row or Bike Then 2 Rounds 5 RDL 5

Hands Down, one of the best Halloween costume(s) we’ve ever seen at CFDNR! Halloween is just 82 days away! We you have what it takes to win best dressed? Freedom WOD Classes Warm Up: 10 Mins 1:00 PCV ROM 90 sec /side LAX Ball Chest 2:00 M Jump Rope Practice 10 Front Raises Using 5-10lbs

Here is your weekly reminder.. VOTE CrossFit DNR as the Best CrossFit Gym In NoCo. Click the link or scan the QR code to vote. https://2023-best-of-noco–nocostyle.contest.vote Freedom WOD Classes Warm Up: 6 mins 1:00 Burpees 10 KB RDL 10 Russian KBS 50′ Walking Alternating Samson Stretch 1:00 / Side Hamstring Stretch Mobility: 8 mins 90

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 M Run 50′ X-Band Walk 10 Hang Power Cleans 10 Front Squats Mobility: Perform mobility between strength sets Roll out Quads, Hips, Hamstrings, Calfs Strength: 15-20 Mins Back Squat **90%  + 20 LBS** of your 1RM to calculate load 65% X 5 75% X 5 85% X

Pre Orders For This Years Halloween Shirts Will Go Live Soon! Mark Your Calendar For Our 10 Year Anniversary Party On Friday October 27th! This Years Theme Monster Ball/Bash Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 1 Min Row (share rowers if need be, aka start at a different station) 1 Min  PVC

Freedom WOD Classes Warm Up: 10 Mins High Knees down/back Butt Kicks down/back X-Band Walks down/back Walking Lunges down/back 15 Banded Lat Press Downs 10 Deadlifts Mobility: Perform mobility between strength sets Roll out Chest and Shoulders Strength: 15-20 Mins (De-load Week) Deadlift  **90%  + 10 LBS** of your 1RM to calculate load 40% X 5