Don’t for get to mark your calendars! May 25th at 10:00am we honor Navy Lieutenant Michael Murphy at our annual Murph workout and BBQ. This is a free event for anyone that would like to join in on and can be modified for all levels of fitness. For those looking to up there game from

What a great day with a beautiful setting! Tyler and Bre, we are so proud of you both and can’t wait for your wedding! It has been so amazing getting to see you two grow and develop both individually and as a couple! Freedom WOD Classes Warm Up: 10 Mins D.R.O.Ms High Knees E-W-E Butt

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia

Val Johnson turns the big 50 on Monday the 13th. She will be gone next week hence why we are celebrating her BDay today! Happy Birthday Val we hope its the best one yet!   Freedom WOD Classes Warm Up: 5 mins 3 Rounds 10 Banded Good Mornings 5 Push Ups 10 Air Squats 5 Dragon

KidFit starts June 3rd.  Welcome to CrossFit DNR’s 6 week KidFit program! Our goal is to educate our little Hooligans on proper movement for long term success and injury prevention. We will be splitting into two different age groups with slightly different purposes. Both groups will develop the fundamentals of functional movement for everyday life

Happy BDAY DR. Sarah Jones! Now somebody get her some Chick-Fil-A!  P.S. Sarah will be leaving us soon to start her new job as a Veterinarians for race horses in California, so wish her a happy birthday and good luck on her new adventure! Freedom WOD Classes Warm Up: 2 mins Bike .7 or Row 400m