The Finial Count Down! Today is the end of Coach Cassandra’s program! Up on deck Coach David and Bryan! Freedom WOD Classes Warm Up 10 Mins 5 BB Jefferson curls 90/sec LAX glutes ~then~ 2 Rounds 5 push ups 5 BB complex (DL + PC + FS + S2OH) Strength: 4 Mins to warm up

In-house Olympic Lifting Meet Will Be Held On Saturday Feb 8th. How it works: I’d like to keep this as short and simple as possible. Everyone will receive six attempts (three attempts for the Snatch and three attempts for the Clean and Jerk). The lifter who is lifting the lowest amount of weight will lift

Happy New Year Hooligans!   Freedom WOD Classes Warm Up: 8 Mins 200 Row 20 Banded Pull Aparts 15 Barbell Up Right Rows 10 Strict Press 10 Good Morning 15 Deadlifts Strength: 20 Mins 4 Mins To Warm Up To Working Weight 8 Mins Strict Press to Jerk 3×5 at 65, 70 & 72% of

Last workout of 2024! Watch Out 2025 We’re Coming For You! All Aboard The Gain Train!   Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 10 Box Jumps 30 Sec Handstand Hold 10 Scap Pull Ups 10 Kip Swings 5 Negative Pull Ups Strength: 10 Mins 3 Rounds = 7.5 Mins 30 Secs Figure 8

Get Your Last Couple Of Workouts In Before The End Of The Year! Check Mindbody For Holiday Week Class Schedule. Freedom WOD Class Warm up: 5 Mins Inchworms (Down) Floor-sweeps (Back) High Knees (Down and Back) Butt Kicks (Down and Back) Walking Lunge (Down) Single Leg Squat Jump (Back) Monster Walk (Down and Back) 20

Check out the CrossFit DNR 2025 Open Shirt Design! We are still working on a few details for the shirt and how we are going to do the Open this year so stay tuned! Freedom WOD Classes Warm Up 8 Mins 5 Inchworm 10 /side Donkey Kick 10 /side Fire Hydrant 10 RDL 10 Power