Saturday Partner Metcon: 10 Min Partner AMRAP: 2 Power Cleans 135/95 4 HSPU 6 Cal Row Immediately into 10 Min Partner AMRAP: 2 Bench Press 155/105 4 Pull Ups 6 Cal Row Immediately into 10 Min Partner AMRAP: 2 Deadlifts 185/130 4 Push Ups 6 Cal Row **1 Athlete works at a time. Alternate as

Freedom WOD Classes Warm Up: 10 Mins 30/24 Cal Bike / Row 20 Air Squats 10 / Side Front & Lateral Kicks 10 Front Squats 20 Pull Aparts 10 Band Pass Throughs :30 Handstand / Plank Strength 12 Mins 8 Min EMOM: 1. 12-15 Front Squats 135/95 or 50% – whichever is lower 2. 8-10

The Knapp Bros and CrossFit DNR are thankful for our coaches, athletes and overall amazing community! Every coach and athlete that has come through our doors has helped create and shape CrossFit DNR. You all embody what it means to be a CFDNR Hooligan. By working hard, going big, encourage one another, picking each other

Please check Mindbody for the class schedule through the Holiday! We are closing early today and Coach Kody is running one class at 9:00 a.m Thursday, and we’ll only have one class at noon on Friday. You are still able to come in for 24/7 open gym. Happy Thanksgiving Hooligans! Freedom WOD Classes Warm Up:

Freedom WOD Classes Warm Up: 10 Mins N-S Toe Walk N-S Heel Walk :30/side ankle rollout Then 3 Rounds: 5 Inchworm with Pushup 5 Burpees 5 Med Ball clean 5 Med Ball Push press  Agility & Plyos: 18 Mins 8 Min Circuit: 1 Ladder + 5 PVC Over Box Jumps 2:00 Rest 8 Min Circuit:

The Ugly Sweater Christmas Party is approaching! The party will start at 6:00 p.m on Saturday 12/13. We’ll also be doing a white elephant gift exchange with a $30 limit. This is a potluck so bring some delicious food and drinks. Keep an eye out for the Facebook event where you can let everyone know