67 Days! Freedom WOD Class Warm Up: 5 Mins 2:00 /side Hamstring Smash 10 Inchworms no push up 15 Banded Lat Press Down 10 RDL 15 Ring Rows 2:00 /side Quad Smash Strength: 20 Mins Loading Week One Deadlifts 65% + 15-20lbs of 1RM 4 x 8 Metcon: 10 mins Cap 10 Min AMRAP Ladder 1 Sumo

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 Class Warm Up: 5 Mins 90 Sec /side Lax Ball Chest 

Registration for this years Turkey Challenge Online qualifier is live! Qualifier workouts will be announced Sept 5th. We would love to get as many athletes as possible to compete this year. The in person competitions is on November 19-20th Freedom WOD Class Warm Up 6 mins 25 Singles Unders Wall-2-Wall X-Band Walks 20 Hollow Rocks

Click the link below 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: 5 Mins  12/9 Cal Bike, Row or Ski Then 2

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 T Crush It! Freedom WOD Classes Warm Up: 2 mins Run or Row 400m Strength: 10-12 mins Deload Week with form being the biggest goal of todays strength 3

Halloween Shirts, Tanks, 3/4 Sleeve and Hoodies Pre-Order Coming Soon Freedom WOD Classes Warm Up: 12 Mins 200m Run Then 15 RDL  Wall to Wall Walking Lunges 10 KB Swings Wall to Wall Walking Lunges Then 90 Sec /Side Lax Ball Lats Strength: 10 mins Deload Week Deadlift @ 50% of 1RM 10 Min EMOM