Warm up: 5 Mins 2 Rounds – 30 Sec Each Jumping Jacks Air Squats Lunges Torso circles Inchworms Core development: 4 Min 4 Rd Rotating Tabata: Flutter Kicks Arch Holds Technique review: MB Cleans Metcon: 15 Mins 4 Rounds: 3 Min AMRAP 8 MB Cleans 8 Push Ups 20 Jump Ropes 1 Min Rest BT

Tell all your Friends! See our FaceBook Event for more details. For New Members Only. CrossFit DNR is offering Free Liberty Fundamentals for January to help kick off your New Year the right way! This three week long class starts Wednesday January 3rd with two time options 7:45am and 7:20pm. Class is every M,W,F with both

Freedom WOD Classes Warm Up: With unloaded Barbell 5 reps of each, two times through the complex Clean Grip RDL Clean Panda Pull from Below Knee Muscle Clean Front Squat Hang Power Clean Strength: Clean 12mins 10 Rep Max Front Squat 12 mins 10 Rep Max Metcon: 8 Min AMRAP Ladder 3 Squat Cleans 95/65

Warm Up: 4 Min Limit 2 Rounds 5 Inchworms 10 Burpees 15 Plate RDLs Posterior Chain Development: 6 Mins 1 Min Hip Extensions 1 Min Plank 1 Min Inchworms 30 Sec Hip Extension 30 Sec Plank 30 Sec Inchworm *start at any station Technique Review / workout brief Metcon: 14 Mins 4 Min AMRAP Burpee

CFDNR 2017 Christmas party was a huge success. BIG Thank you to Darryll for documenting this event with his BA photography skills!  Freedom WOD Classes Warm Up: 2 Rounds X band walks down and back (east to west) 10 Glute bridges 6 Single Leg KB DL (6 per leg) 10 Russian KB Swings Strength: Deadlift

Warm Up: 3 Mins Tabata 20:10 Walking Samson Bicycle Crunces Inchworms Anchored T2B Cat Cows MB Russian Twists Technique Review / workout brief Review all not included in warm up Metcon: 18 Cap 60 Bicycle Crunches (30/side) 15 Medball Cleans 50 Sit Ups 15 Medball Cleans 40 Medball Russian Twists 15 Medball Cleans 30 T2B