Don’t forget Barbells and Badges is this Saturday at CFDNR. There will be no open gym. But we would still love to see you come down and support all the teams signed up to compete. There will also be a hand full of vendors set up on site and the best food truck in the

2020 Best CrossFit Gym In Northern Colorado! Let’s Repeat This!  Did you vote yet? Why not? Please click the link below and vote for CrossFit DNR as the Best Gym in Norco! nocostyle.com/2021-best-of-survey Freedom WOD Classes Warm Up: 10 mins 3 Rounds 10 Good Mornings 10 Banded Pull aparts or Cuban Rotations 5 Push Press

Happy 40th Birthday to Susan Dunn! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 7 Inchworms no push up 20 Sec Hollow Hold 7 Push Ups 1 min /side Samson Stretch Mobility: 10 mins 1 min /side lax ball glutes 1 min /side lax ball TFL 1 min /side lax ball hip flexor Strength:

Welcome Back CSU Students School is back in session. Which means the gym is going to get busier, Please make sure you are signing up for classes in advance! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 m Run, Row 250 m, Bike .3 10 Power Snatch 8 Air Squats Strength: 20 3

Happy BDay TJ Murphy (yesterday)! Modify as needed. 100 Rounds is a lot so make sure you modify rounds and movements to make this do able and appropriate for YOU! Set short term goals. The goal should not be speed, or 100 rounds merely to keep moving at a steady pace. You will not finish

Deadlifts and Bench Press… enough said. We will see you at the bar! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 5 Ring Rows 10 Push Ups 15 Deadlifts Mobility: 10 mins 90 sec /side Lat smash 90 sec /side Partner Hamstring Smash Strength: 12 mins 12 Mins to Complete 4 sets 3 Ring