Hero WOD Tuesday Freedom WOD Classes Warm Up: 10 mins DROMS Mobility: 10 mins Quads, Hamstrings, Hip Flexer and Calf smash. Strength: NOPE👇 Home WOD: “Manion” Seven rounds for time of: Run 400 meters 29 Back squat Modify or Substation: Run Sub Reduce the run down to 200m Run /round 500 M Row /round Bike

Please note: starting on Thursday – Saturday we are having all athletes that checked equipment out, return said equipment. Use MindBodyOnline to schedule a time to return your equipment  We will recheck the equipment back out once we inventory and clean then equipment then set up the working spaces for the regular classes that are

Kody Knapp is inviting you to a scheduled Zoom meeting. Topic: CrossFit DNR Trivia Night Zoom Time: Apr 24, 2020 07:30 PM Mountain Time (US and Canada) Join Zoom Meeting https://zoom.us/j/92834769354?pwd=anJuWkZwd2wxanZxZnRJYnVqbkYvQT09 Meeting ID: 928 3476 9354 Password: 034898

**Please read** Ok Hooligans, Its possible we could be open starting Monday May 5th! With that said there will be protocols that will have to be followed. 10 or less people in each class including the coach, hands must be washed before entering the gym floor, face mask and social distancing of 6 feet are

Don’t forget to submit your scores for all 3 Support Your Local Box workouts by Friday. Freedom WOD Classes Warm Up: 8 Mins Plate warm up 30 Sec of Plate Jumps 30 Sec of Plate Squats 30 Sec of Push Press 30 Sec of RDL Home Strength: Alternating Tabata 20/10 Bicep Curls Rows Tricep Extension

Don’t forget to send us an email (info@crossfitdnr.com) by the end of the day Thursday with 3-5 interesting/fun facts about YOU that nobody else knows for Friday Night Trivia on Zoom! Freedom WOD Classes Warm Up: 10 mins 10 minute Yoga Warm Up Mobility: 10 mins Roll out quads, glutes, hamstrings ad calfs Home Strength: