To everyone that has asked. Kyle and Ana welcomed baby Knapp into the world on April 30th! Everyone is doing well! Kyle and Ana have/are taking a few days to recover and adjust but I promise they will, very soon, post pictures and baby details! Thank you to our entire DNR family for all the

Murph is almost upon us! For clarity, we will only be running one heat on Saturday 5/23 beginning at 8:00 a.m. Doors will open at 7:30 a.m! Make sure you get your shirts ordered by 5/10 Freedom WOD Classes Warm Up: 10 Mins 1 Min /side Lax Ball Chest/shoulder 1 Min /side Lax Ball Lat/shoulder

https://givebutter.com/dnr-is-saving-lives-2026 ****Important announcement**** We have teamed up with Tash to help her raise money for her nonprofit! 👆Click The Link Above For More Info And To Donate!👆 🌊 Crossfit DNR – Let’s Make Waves for Water Safety 🌊 This is our first time running this fundraiser as a DNR community, and we’re fired up to

Saturdays are better with friends! Also Today marks halfway point to Halloween! Freedom WOD Classes Warm Up: 10 Mins 2 rounds Tabata Style 45 on/15 rest/rotate Shuttle Run Burpees Air Squats Box Step Ups Metcon: Rotating Tabata 45/15 In Teams of 3, Each Person Will Perform 5 Rounds (15 min) Devils Press 50/35 Med Ball

April Attendance Challenge Athletes That Made 15+ Classes Freedom WOD Classes Warm Up: 12-15 Mins 20 Banded Pass Throughs 20 Banded Pull Aparts 20 Banded Shoulder Press 20 Banded Good Mornings Then Two Rounds 10 Ring Rows 10 Push Ups 10 Deadlifts 2:00 Min Double Under Practice Then 90 Sec /side Lax Ball Shoulder/Chest 90

Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash 2 Mins Per side Couch Stretch Then 10 Deadlifts 10 Crunches 10 Hang High Pulls 10 Sec Strict Knee Raise 10 Hang Power Cleans   Strength: 9 Mins One Time All The Way Through. 1 Min Hollow Hold 1 Min Flutter Kick 1