Freedom WOD Classes Warm Up: 6 mins 2:00 Jump Rope / DU 10 KB RDL 10 Russian KBS 1:00 Alternating Samson Stretch (like plate warm up) 1:00 / Side Hamstring Stretch Core Development: 10 mins 3 Rounds – :30 each Medball Plank to Pike – Video OR MB Plank with feet elevated on MB Star

THANK YOU!!! CrossFit in general is widely recognized for the amazing community support it offers to everyone! DNR has to be near the top of that list! 2020 has been full of surprises and yet our community has come together to raise money and show support for individuals in need, neglected youth and our veteran

*Reminder* This Sunday we’ll be hosting the “Christmas Party”, white elephant gift exchange via zoom! If you plan to participate we need you to write your name on the sign up list at the check in desk and drop off your gift ($25 limit) by Friday. We’ll send a zoom link to everyone on the

The most wonderful time of year is here, snow and all, for years CrossFit DNR has teamed up with Rocky Mountain Kids. A non-profit organization dedicated to helping abused and neglected youth. The Christmas tree is up and on it are paper ornaments with kids names and a small wish list on them. You can

We hope you all had a great Thanksgiving! Now it’s time to work it off! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 10 Barbell Curls 10 Hang Power Cleans 5 Kip Swings 5 Kipping Pull Ups Or Ring Rows 5 Strict Pull Ups Or Jumping Negatives Then 1:00 PVC ROM Strength: 8 Mins

Thank you Coach TJ for opening up classes today! From the Knapp family and all of the hooligan coaches, we hope you have a great Thanksgiving and remember all of the amazing things to be grateful for in spite of a crazy year. U.S. Army Sgt. Keith Adam Coe, 30, of Auburndale, Florida, assigned to