Schedule Change For Saturday 9/3 Open Gym. We will only have one hour of Open gym from 7:30 – 8:30am to allow everyone, including coaches to be able to make it down to the Tour-de-fat festivities down town. We hope to see you at the bike parade! Freedom WOD Classes Warm Up: 8 Mins 10

Freedom WOD Classes Warm Up: 5 mins 5 Min AMRAP 10 RDL X-Band Walk wall-2-wall-2-wall 10 Anchor Point T-2-B 10 Glute Bridges Strength: 20-25 Mins Progressive Over Load Week One Bench Press 75% + 10-15lbs of 1RM 6×6 Metcon: 12 Min Cap 5 Rounds 5 KB Deadlift 70/53 10 Russian KB Swings 15 T-2-B

Coach Taylor running her first solo classes today! Please give her the same attention and respect you give all the other coaches! Freedom WOD Classes Warm Up: 5 mins 5 Min AMRAP 200 M Row or Ski 20 Banded Pull Aparts 10 Push Ups 10 Cuban Rotations Strength: 20 Mins Progressive Over Load Week One

Tell Your Friends About Our Back To School Promo: September’s Three Week Fundamentals Class Is FREE! Have Them Email Us At Info@Crossfitdnr.com To Get Started. Start Date: Sept 7th How Long Three Weeks With Class Every M,W,F Class Times: 7:45am and 7:20pm Freedom WOD Classes Warm Up: 8 mins 5 Min AMRAP 200 M Run

Time Is Running Out.. Click the link below or Scan the QR Code to vote! Remember you can vote as many times as you have emails. Ask you friends and family to vote as well. We would love to win this for the 3rd year in a row.  https://mountainmediagroupllc.secondstreetapp.com/og/eab0acde-e591-4ea5-a533-01adf7c7e4db/gallery/328126565   Freedom WOD Classes Warm Up:

Ok… Little bit of miss information as we thought the competition was last week, but its this weekend!  Andi has qualified for the next round of competition this weekend down in Fredrick at the CerusBrix Finals! Good Luck Homie We Know You Are Going To Crush It! Freedom WOD Classes Warm Up: 5 Mins Wall-2-Wall