Throw Back Thursday of Coach Jake Smith’s send off workout. What a great group of athletes! Freedom WOD Classes Warm Up: 5 Mins 250 row or 250 Ski Erg or .7 bike then 2 Rounds 5 DL 5 Low Hang High Pulls 5 Power Clean Mobility: 10 mins 60 Sec / side Partner Calf Smash

Thats right, its time to bring a friend in and show them what the hype is all about! All Participates need to bring in a weighted backpack as this will be a workout done with a ruck pack on, 20 lbs for men and 10 lbs for the ladies is the RX weight. A single

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 years past, its time

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.  He is survived by his parents Francisco and Nina, his

Veterans may be eligible to have their monthly CrossFit DNR Membership paid by V4L! Vets4Life Partnership with CrossFit DNR Benefits Veterans Vets4Life is a local non-profit organization whose mission is to honor the brothers lost, by supporting those that have returned home, through any means at their disposal. Vets4Life has partnered with CFDNR to support

Captain Blake Page USAF is your April Athlete Of The Month. If you have had the chance to workout next       to this guy or witness his athletic ability, you would agree with us when we say he is the real life            Captain America!  Thank you for your service