Clinton get all GQ Cowboy on us! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 10 /side Leg Kicks Front and Lat 8 Cuban Rotation 8 Single Leg Squat Jump 8 Push Press Mobility: 10 mins 90 Sec/side calf smash 90 Sec/side shoulder smash Strength: If you have Barbells or DB work the normal strength

If You Are Volunteering For BarBells And Badges, There Is  A Judges Meeting On Sunday. Please See Kyle For More Info. Freedom WOD Classes Warm Up: 10 mins 2 Rounds 200 M Run 10 Kipping Swings 10 Sit Ups 10 KB Swings N-S Walking Samson Stretch Mobility: 10 mins 2 Min /side Hip Flexer Smash.

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: 5 Mins 2 Rounds 200 m Row or 600 m Bike 8 Snatch Pulls 6 Hang Power

Happy Friday The 13th! Happy Birthday To Lisa and Lindsey Freedom WOD Classes Warm Up: 5 mins 60 sec /side Lax Ball Triceps 60 sec /side Lax Ball Chest 2 rounds W/unloaded bar 3 Cleans complex (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep) 5 Push Ups 5

Happy Birthday to the sweetest little tripod Boxer in history! Miss Justice is officially 2 years old Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 200 Row/Ski or 600 Bike 10 Banded Row 10 Banded “T” 10 Banded 90/90 or Cuban Rotations Mobility: 10 mins 90 sec /side Partner Hamstring Smash 90 sec /side

Did you hear? Barbells and Badges is being held at CFDNR once again! The comp will NOT be at the park! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 1 min Double Under Practice 10 Push Press 5 Good Mornings Mobility: 10 mins 90 Sec /side Lax ball T-spin Strength: 8 mins 3×5  Push Jerk