There are tons of fundraisers going on to support everyone effected by Hurricane Harvey. Here is one more if you would like to support CrossFit Affiliates that were flooded. https://www.youcaring.com/harveyaffectedaffiliates-918397 Warm Up: 5 Min Limit 2 Rounds 10 Goblet Squats 10 Russian KBS 10 Ring Rows Mobility and Set Up: 5 Mins Roll Lats Bicep Smash

Enjoy the weekend work! But remember we are closed on Monday for Labor Day! See you all Tuesday after we are back – Knapp Bros Metcon: 20 Min EMOM: Min 1: 10 / Arm DB Curls (athlete choice weight)Min 2: 8 / Arm – DB Snatch (50/35)Min 3: 15 Skull Crushers w/ ez bar or

September 2017 Athletes of the Month

Did we mention the new sign lights up?! Check it out if you’re around in the evenings!! Have a great Labor Day Weekend and remember the gym will be closed on Monday Warm Up:  5 Mins Pizza Delivery Mobility and Set Up: 10 Mins Roll Lats Lat Press DownsPractice DU Strength: 10 Min 10 Min Rotating

If you haven’t already heard, J.J will be leading a Nutrition Seminar on Saturday 9/16 at 12:30 p.m. Following the seminar, DNR will be hosting a 4 week Nutrition Challenge. See the September Newsletter for details. Warm Up / Core Development: 5 Mins 2 Round Rotating Tabata (warm up, not a sprint) Air Squat Push

Kody and Kyle will be absent from classes until Tuesday while in Austin, Tx. Enjoy the week and Labor Day from the Knapp “Brother Bros”! Warm Up: 5 Mins Burpees to a song – Coach’s choice Gymnastics Technique / Strength: 5 Mins 5 Min EMOM of: 1-8 MU – Continue climbing every week, even if