Its that time of the year. The Open is over…. Now we get ready for Memorial Day Murph. This year the wod will be held on Saturday May 27th. Freedom WOD Classes Warm Up: 3 Rounds 14 Single Leg KB Deadlift (7 per leg) 10 KB Swings 6 Burpee Broad Jumps Movement of the

CrossFit DNR’s 2017 CrossFit Open Team! Thank you to everyone that competed this year and to everyone that came out to supported the athletes. A BIG THANK YOU TO OUR SPONSORS: Long time gym sponsor BoxBasics www.shopboxbasics.com Standing Desk Nation, Brian Angel www.standingdesknation.com/ lululemon athletica Fort Collins, Lauren Berry Jennifer Attkisson, Physical Therapist. Make your

Freedom WOD Classes Warm Up: W/unloaded bar bell 3 Rounds 5  Snatch Grip Deadlift 5 Hang Power Snatch 5 Snatch Balance or Over Head Squat Or Back Squat Movement of the Week: Calf Smash Strength: Snatch 5×1 at95% no pause Back Squat 5×1 at 95% no pause Metcon: 12 Min AMRAP 4 mins at each

DNR Hooligans, don’t forget to make an appointment with Jennifer Attkisson Physical Therapist. She has moved into CFDNR and is running a DNR member special for the month of March, free assessment and a half price treatment!! Don’t wait call or email her today! Freedom WOD Classes Warm Up: Plate Warm UP Movement of the

The face you make when you know thrusters are going to be in the 17.5 wod. 17.5 Live announcement starts at 6:00pm on the big screen at CFDNR Freedom WOD Classes Warm Up: 2 rounds 250 m Row or 200 m Run 15 KB Russian Swings 10 Push Ups Movement of the Week: Couch/Wall Stretch

Can you look into the future with that thing and let us know what 17.5 will be!   Freedom WOD Classes Warm Up: 3 Rounds 4 Hang Power Cleans 4 Jerks 8 Hollow Body Kipping Swings Movement of the Week: Couch/Wall Stretch 2 mins per leg Strength: Strict Press 5×2 at 85% Metcon: AMRAP 15: