It’s safe to assume that most of you know by now but just in case you haven’t heard.. Ana is pregnant! Baby Knapp is due April 30th, 2026. Thank you for everyone who has already congratulated us! p.s we don’t know the gender and don’t plan to. Freedom WOD Classes Warm Up: 10 Mins 500

CrossFit DNR’s 13th Anniversary Halloween Costume Party starts at 6:00 p.m. tonight! Partner Metcon: 4 Rounds For Time: 8 Wall Walks 20 DU / 30 Singles 16 Bench Press – Pick your weight 20 DU / 30 Singles 20 Burpee Broad Jumps 6’/4′ 1:00 Rest Between Rounds **Reps for Wall Walks, Bench Press, Burpees are

Happy Halloween! In DNR tradition we’ll be taking on Fran-Kenstein today! Reminder, tomorrow at 6:00 p.m is our anniversary Halloween costume party. Best dressed wins a prize! Don’t forget to bring 8 dollar bills. Freedom WOD Classes Warm Up: 10 Mins 5:00 Bike / Row / Run 1:00 PVC ROM 10 Kip Swings 10 Ring

Freedom WOD Classes Warm-Up: – Go straight to bodybuilding Between sets: PVC pass throughs Lateral Leg Kicks Hip & Ankle Opener, etc Week 1: Test Week Bodybuilding: 35 Mins Then 7 Mins per station Station 1: 2 x 25 Leg Presses Station 2: 2 x 10-15 Smith Machine Bulgarian Split Squat – Video Station 3:

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Wall Glides 10/Side External Rotation 15 Pull Aparts 5 Tempo Push Ups – 2 seconds down 10 Good Mornings 5 Inchworms Strength – 12 Mins 8 Min EMOM 1. :45 Max Rep Rope Climb OR 10-15 Pull Ups 2. :45 Max Rep Push Ups Metcon:

The Halloween Anniversary Party Kicks off at 6:00 p.m this Saturday! Don’t forget to bring eight $1 bills for “the dice game”.  Each game is $4. Please bring some snacks and beverages along with you. Freedom WOD Classes Warm Up: 6 Mins Down & Back High Knees Butt Kicks Toe Touches Walking Samson Stretch Inchworms