Freedom WOD Classes Warm Up: 10 Mins “Ultimate Shoulder Warm Up” – Video Using a #10-25 Plate: 8 Halos / direction 8 / direction “Plate 8” 8 / Side Plate Shovel 8 Plate Press Outs 8 Rocking Press Out Then: 4 Round Air Squat Tabata :20/:10 Test Strength: 8 Mins 2:00 Max Rep Back Squat

Freedom WOD Classes Warm-Up: 3 Mins :30 / Side Figure 4 Hip Rockers – Video 5 Inchworms Down & Back Samson Stretch Bodybuilding: 35 Mins Then 7 Mins per station (35 mins) 1. 2 x 25 Hamstring Curls 2. 2 x 25 Quad Extensions 3. 2 x Superset – 10-12 / Side: Cable Rear Delt

This Saturday we’ll be doing the annual Veteran’s Day Workout, Chad instead of a partner workout. This is a doozy! For Time: 1000 Step Ups with weight vest Freedom WOD Classes Warm Up: 8 Mins 8 Min Circuit 10 Wall Glides 10/Side External Rotation 15 Pull Aparts 15 Band Rows 5 Tempo Push Ups –

Coach Taylor will be taking a step back from coaching as she will be starting Nursing School! Congratulations Coach! We hope to have her return in 2027 and expect she’ll be around the gym throwing down! Freedom WOD Classes Warm Up: 6 Mins 2:00 Shuttle Runs N-S-N Down + Back Heel Walks Toe Walks Samson

It’s safe to assume that most of you know by now but just in case you haven’t heard.. Ana is pregnant! Baby Knapp is due April 30th, 2026. Thank you for everyone who has already congratulated us! p.s we don’t know the gender and don’t plan to. Freedom WOD Classes Warm Up: 10 Mins 500

CrossFit DNR’s 13th Anniversary Halloween Costume Party starts at 6:00 p.m. tonight! Partner Metcon: 4 Rounds For Time: 8 Wall Walks 20 DU / 30 Singles 16 Bench Press – Pick your weight 20 DU / 30 Singles 20 Burpee Broad Jumps 6’/4′ 1:00 Rest Between Rounds **Reps for Wall Walks, Bench Press, Burpees are