These 3 lovely ladies volunteered for the South Regional in San Antonio! Glad to have you all representing us! Warm Up: 3 Rounds with PVC 5 Power Snatch 5 Squat Snatch 5 OH Squats (2 sec Pause) 5 Kip swings or TTB Mobility: Thoracic Roll 3-4 mins Gymnastics: 10 Min Practice Handstands and Walks Olympic

Bring a Friend Day! Remember if your friend signs up today and pays for an Unlimited Membership for July they get June’s Liberty Fundamentals for FREE! They will also get $20.00 off the July membership. You will also get $20.00 off your next month for each friend that signs up. This offer can not be

3 Person Team Workout! Partner up Warm Up: Plate Warm-up Mobility: Partner Hamstring Smash 2 min / side Strength: 3 Supersets 12 Min Limit 8-12 Back Squats 8-12 / leg Barbell Lunges (in place) Metcon: 20 Min AMRAP in Teams of 3: 30 Bench Press 155/115 60 OH Lunge in place 45/35 90 Push Ups

The DNR Hooligan Running Club is in Full Effect and Off to a Great Start! Talk to Coach Shannon Smith for Details About Our Weekly Tuesday Evening Runs. Warm Up: Flight Simulator Mobility: Partner Roll Hamstrings 2 min/leg Strength: 3 Supersets 8-12 Deadlifts (controlled touch and go’s) 8-12 Bent Over Reverse DB Flies Metcon: 14

Bring a Friend Day is this coming Monday May 22nd! And we have a sweet deal for you and your friend(s). CFDNR is going to give your friend the 3 week Liberty Fundamentals for free when they sign up for an Unlimited month of Crossfit. With that, they will also get $20.00 off there first

Welcome our newest Intern Coach to the team! Congrats Danny on passing the CF-L1! Warm Up: 2 Rounds 50 ft Broad Jumps 10 Wall Balls Mobility: 4 Mins per Leg Rolling glutes/hips/quads Strength: 10 min 3 Sets (no supersets) 8-12 Back Squat Metcon: 15 min cap 40-30-20-10 For Time: Wall Balls 20/14 Box Jump 24/20