18 Days Till Halloween! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 8 Box Step Ups 10 Alt Single Arm KB Swings 5 / Arm Single Arm KB Push Press Mobility: Perform mobility between strength sets Strength: 12-15 Mins (De-load Week) Strict Press 90% + 5lbs of your 1RM to calculate load 40% X 5

A Tribute to Jaxson written by his Dad, Tyler Jordan. Every number means something… “Jaxon” 5 rounds + 3 min AMRAP= 5y 3m old 5 PJ/23 HC = May 23, BDay 8 BS/26 SU = Aug 26, Last Day The 1 mile run = The 1 mile lap we would walk every day he came

Dr. Dr. Vals Johnson’s last day at CFDNR is today… Vals very first class was July 7th of 2014 and she was late to this class. She has been with CFDNR for 6 years, 3 months and two days attended 672 total classes thats 555.67 hours of CrossFit. She was late 671 out of 672.

 Throw Back Thirsty Trap Thick Thigh Thursday! The four original Hooligans brought to you via steel plates and duct taped bars, full heads of hair, shit form, blood, sweat and heart for days! This is where it started, CFDNR doesn’t exist without this. Thank you Kyle Knapp, Kale Creech, and Drew Lyneis for helping to

The 7th (10th if you include the garage gym days) Annual Halloween WOD Is Set For October 31st. The Event Is From 10 – 12pm With The Announcement Of Best Costume Happening At 12:00pm And Kids Trick-or-Treating From 12-1:00pm See the CrossFit DNR Facebook Event Page For Details And RSVP 7th Annual Halloween WOD FB

Great Day For Some Monster Mashing! Freedom WOD Classes Warm Up: 5 Mins 200 M Run 10 Snatch Pulls 8 Power Snatch 6 Overhead Squats Then 1:00 /side Samson Stretch Mobility: Perform mobility between strength sets Strength: 12-15 Mins Back Squat **90%  + 10 LBS**  of your 1RM to calculate load 75% X 5 85% X 3