Welcome back from your Thanksgiving break Hooligans! We have a special workout planned for you today! We will still be providing bodybuilding programming but for the time being we will not be offering the 6:20 p.m class. Please feel free to reach out for any movement explanations, etc and we hope to bring the class

We hope you all had an amazing Thanksgiving and spent time with your loved ones! Today we’re just going to move some weight. Have fun with it and get ready for Monday’s real welcome back! We’ll also have the Christmas tree up after the weekend. Freedom WOD Classes Warm Up: 8 Mins 4:00 Row or

Please share with any of your friends or family thinking about trying out the gym! OUR BLACK FRIDAY SALE STARTS NOW ! ! ! Get 50% off of a three month membership! $70 per month for new members only. Athletes without CrossFit experience must go through our fundamentals course starting on 11/28. Email info@crossfitdnr.com to get

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM Then 2 Rounds: 10 Burpees 15 Barbell Curls 10 Kip Swings 10 Bent Over Barbell Rows Then 1:30 / Side Couch Stretch Strength: 15 Mins  3 x Superset 6-10 Ring Rows as hard as possible 12-15 / Side RNT Single Arm DB Row – Video

Freedom WOD Classes Warm Up: 7 Mins 1:00 PVC ROM Then 2 Rounds: 15 Air Squats 10 Hang Power Clean 10 Push Press 15 Pull Aparts Strength: 15 Mins 3 x Unbroken Complex 4/Side Back Rack Lunges 10 Back Squats 3:00 Rest Between Sets Metcon: 15 Mins 15 Min EMOM Min 1: 18/14 Cal Row

Information for the Ugly Sweater Christmas Party has been posted in our Facebook Event! Saturday, December 10th from 5-8 p.m. Please RSVP and comment in the event with the dish you will be bringing to the Potluck! Click here to RSVP Freedom WOD Classes Warm Up: 10 Mins 6:00 Circuit 8 Ring Rows 10 Alternating