Freedom WOD Classes Warm Up: 12 Mins 2 Rounds: 10 KB DL 10 Alt Box Step Ups 10 Banded Air Squats 30 Sec Hang From Pull Up Bar 200 M Run Strength:   Week “C” No Strength this week Metcon: 25 Min Cap  3 Rounds For Time: 200 M Single Arm Farmer Carry 53/35 – switch

  Murph Is This Saturday! For clarity, we will only be running one heat on Saturday 5/23 Doors Open At 8:00am, get here and start warming up. Murph will start at 9:00am, so again get here early and start warming up Freedom WOD Classes Warm Up: 10 Mins 20 Banded Pass Throughs 20 Banded Pull

Half Murph In Prep Of Full Murph Next Saturday! Freedom WOD Classes Metcon:  “Half Murph” 800 M Run 10 Rounds of 5 Pull Ups 10 Push Ups 15 Air Squats 800 M Run  

Parents! Do you want a fun and cheap way to keep the kids busy? Well then lets get them signed up for June’s three week fundamentals! Our normal age break is 13 for this class but for June we are excepting 11 year old and up. Class Starts Monday June 1st. Got Questions ask Kody!

https://givebutter.com/dnr-is-saving-lives-2026 ****Important announcement**** We have teamed up with Tash to help her raise money for her nonprofit! Click The Link Above For More Info And To Donate!  Crossfit DNR – Let’s Make Waves for Water Safety  This is our first time running this fundraiser as a DNR community, and we’re fired up to get behind one

Freedom WOD Classes Warm Up: 10 Mins 500 M Row Then 10 Banded Lateral Walks 10 Banded Air Squats 10 Banded Glute Bridges Then 10 Snatch High Pulls 10 Power Snatches 10 Overhead Squats Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER