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

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 15 Band Ts 15 Band Ys 15 Band Tricep Extensions 10 RDLs 10 Deadlifts 10 Push Ups Strength: 13 Mins  3 x Superset 10 HSPU as hard as possible 10 Wall Glides Mobility: 6 Mins :45 / Side Bent Knee Calf Stretch :45 / Side Straight

Freedom WOD Classes Warm Up: 8 Mins 500 M Row or 30/24 Cal Bike 10 Burpees 1:00 / Side Couch Stretch 1:00 / Side Pigeon Stretch Conditioning: 10 Mins 3 x 24 Cal Bike or Row – Female 3 x 30 Cal Bike or Row – Male 1:30 Rest Between Efforts Mobility: 6 Mins Athlete