Just doing a little after hours cleaning. #TheFreaksComeOutAtNight Freedom WOD Classes Warm Up: 8 Mins 2 min Warm Up Row or Bike Then 12-9-6 Kipping Swings Banded Lat Press Down KB Swings Mobility: 5 Mins 90 Sec /side Partner Hamstring Smash 60 Sec /side Lat Smash Strength: 12 mins 12 Mins/ Every 3 Mins Complete

2021 Fit For Fall Nutrition Challenge Is Just Around The Corner! Stay tuned for more information Freedom WOD Classes Warm Up: 10 mins 2 Min Double Under Practice Then 2 Rounds 8 Cuban Rotations with press 8 Push Ups 8 Strict Press Mobility: 8 mins 90 sec /side Lax Ball chest 90 sec /side Lax

The twins do it once again! Annie and Genna claiming the first place podium at the North Dallas CrossFit Rumble! Congrats ladies! Freedom WOD Classes Warm Up: 10 mins Burpees to a song (athlete/coach choice) Then 2 Rounds 10 RDL Anchor Point T-2-B Inchworms Mobility: 10 mins 10 Mins to smash and or roll out:

Jaime Cardenas took on her first Spartan Ultra endurance obstacle race this past weekend (9/25) out in Lake Tahoe. Completing 31 miles on one of the toughest courses the Spartan Ultra has to offer. Completing the course in  11:38:04 and claiming the 1st place podium in both Gender and Age Group and an overall placement

CrossFit DNR’s 31 Days Of Halloween is here! October 16th: Haunted Corn Maze October 23rd: Halloween WOD and Costume Contest CrossFit DNR’s favorite time of the year is back! We are gearing up for our 8th Anniversary and Halloween workout (11th including the garage glory days)! October 25th – 29th: Halloween themed workouts Freedom WOD

Let’s GOO!!!!! Last chance to vote CFDNR as the best gym in NOCO! nocostyle.com/2021-best-of-survey Freedom WOD Classes Warm Up: 8 Mins 3 min Warm Up Row or Bike 2 Rounds 5 Ring Rows 5 Snatch Pulls 5 High Hang Power Snatch Mobility: 5 Mins 60 sec /side Lax Roll Lats 60 sec /side Lax T-spin