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

Congratulations to Coach Chase on his recent engagement! Freedom WOD Classes Warm Up: 5 Mins 5 Min Circuit 10 Snatch High Pulls 10 Russian KB Swings 10 Banded or PCV Pass Throughs Mobility: 8 mins 2 min /side Chest Smash 2 min /side Lat Smash Strength: 15 Mins Snatch 5×5 @ 75-80% + 5lbs Metcon:

After a huge success with our most recent nutrition challenge, Coach Ana Maria Altares will be providing nutrition coaching. Message us or her directly to schedule your initial consultation and continue pursuing your personal goals! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 100 M Run (around the building, back door to front door) 8 Single

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and