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

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