“United We Stand Divided We Fall” Every year we gladly accept this challenging workout in honor of so many people lost 20 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There

We have a few teams competing this weekend in Project Up Lift at OTAC CrossFit. If you can come out and support them! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds Walking Samson Stretch N-S 8 MB Cleans 10 Banded Rows 20 Double Unders or attempts Mobility: 6 mins 90 sec /side Lat smash

Halloween is coming! Which means it’s time for shirt, tank and hoodie pre order, and this year they will be glow in the dark. Look for the pre-order sheet at the front desk. Freedom WOD Classes Warm Up: 5 mins 5 Burpees 5 Strict Press 8 Banded 90/90 or Cuban Rotations 8 Banded “Y” or

Please take the time to vote CrossFit DNR as the 2021 Best Of NOCO. Simply click the link below, then click on “Health and Beauty” then click on “CrossFit” and choose CrossFit DNR! nocostyle.com/2021-best-of-survey Freedom WOD Classes Warm Up: 8 Mins 1 Min PVC Pass Throughs Then 2 Rounds 10 Hollow Kip Swings  10 Snatch

  Freedom WOD Classes Warm Up: 5 mins 2 rounds  5 Burpees 10 Snatch Pulls 10 Hang Power Snatch 5 Snatch Balance Strength: 20 Tempo or “Slow” Squat Clean 3×3 at 60, 65 & 70% 60 sec rest between sets  https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/ The slow pull snatch is simply a Clean in which the athlete performs the first pull at

Some really cool pictures showing up from Barbells and Badges Photo Credit: @co_wild_photo Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 200 M row or 600 m Bike 12 Banded Lat Press 10 Ring Rows Mobility: 6 mins 90 sec /side Lat smash 90 sec /side Tricep smash Strength: 12 mins 12 Mins to