Freedom WOD Classes Warm Up: 5 Mins 2 Rounds: 200 M Run 15 Bent Over Barbell Rows 15 Strict Press Strength: 10 Mins Strict Pull Ups 4 x :30 M.E on the 2:00 *Aim for 6 Minimum, band as needed. Add a weight as desired Mobility: 5 Mins 2:00 / Side Chest or Tricep Smash

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds – :30 Each Lunges Burpees Air Squats Mountain Climbers Alternating Samson Stretch Strength: 15 Mins 4 Rounds on the 2:00 10 Bench Press (60%) Mobility: 5 Mins 2:00 / Side LAX Roll T-Spine Home WOD: 12 Mins 4 Rounds Rotating Tabata :45/:15 Front Squats (115/75) OR

DNR is a place that has always welcomed all walks of life and we hope you’ll show your support this Saturday for Pride Month at the 2nd annual Pride WOD Social. Our mission is and always will be to help our community, athletes, and friends reach their ultimate fitness potential by providing a welcoming and

By now you’ve all probably heard, but if not go check out the “CrossFit DNR” FB Group to find a gift from some of our favorite apparel companies, O2, Born Primitive, Puori, and Bear KompleX! Freedom WOD Classes Warm Up: 6 Mins 5 Inchworms 10 Burpees 10 Barbell Goodmornings 10 Strict Press 10 Deadlifts 10

We’d like to congratulate Tiffani and Danny and also welcome Connor David Straub into the Hooligan family! We’re so happy for all three of you and excited to see the next step in your adventures! Freedom WOD Classes Warm Up: 4 Mins 2 Rounds – :30 Each PVC ROM Burpees Bent Over Barbell Rows Jump

If you’ve been around lately, you’ve probably noticed a lot of new faces and old ones returning. Make sure you show them some Hooligan love and welcome them into DNR! Freedom WOD Classes Warm Up: 5 Mins Plate Warm Up Core Strength: 6 Mins 3 Rounds, :30 Each: Hollow Hold Side Plank (left) Side Plank