Freedom WOD Classes Warm Up: 8 Mins  5:00 LAX Roll – Scap / Trap / Rotator Cuff 1:00 Shuttle Run 10 Muscle Snatch 10 Power Snatch 16 Alt. Back Rack Lunges Strength: 13 Mins 5 Mins to warm up to working weight 8 Min EMOM Min 1: 14 Back Rack Lunges Or Overhead Lunges Min

Can we get some commitment?! Register for the DNR open to get your shirt, join a team, and enter into weekly drawings for a bunch of prizes! Sign up sheet is on the counter. Freedom WOD Classes Warm Up 8 Mins 2 min Row Then 2 Rounds: 15 Pull Aparts 10 Kip Swings + Hip

Thanks for showing out for the Olympic meet this weekend! Here are the official results for “DNR Pound for Pound Alphas” Ladies 1st Ana Altares 2nd Andi Rose 3rd Alexess Nelson Studs: 1st David Saucedo 2nd Scott Roh 3rd Kyle Knapp Freedom WOD Classes Warm Up: 8  mins 4 Round Air Squat Tabata :20/:10 1:00

Check In: 9:00am Warm Up: 9-9:50am Meet Starts: 10:00am Don’t Forget To Sign Up For The In-House Olympic Meet And Wright Down Your Opening Weights For Clean & Jerk and Snatch On Saturday Feb 1st. Look For The Sign Up Sheet At The Front Desk How it works: I’d like to keep this as short

Kenneth Adel Blakeley 1.26.25 Congratulations Monica and David, we can’t wait to meet the little man! Freedom WOD Classes Warm Up: 10 Mins 1:30/side Lax ball chest -then- 20 Air squats 20 Step ups 10 KB RDL (53/35) Strength: 10 Min Cap Gymnastic Strength 9 Min Every 90 Seconds: Option 1: 3-5 Complex (complex =

Shirt Order Deadline 2/14/25  Behold!!! Your 2025 CrossFit DNR Open Shirts! This Year We Will Be Hosting The CFDNR In-House Open. How Do You Register And Become Part Of The Fun? $40.00 *Gets You A Shirt or Tank* (pre-order at the front desk. Note: hoodies can be ordered for an additional cost) *You Will Be