Heat times are up on MINDBODY!! Please be aware that you will need to sign up for your heat time based on the weight you will use in the workout!! Plan on arriving AT LEAST 15 minutes prior to the start of your heat time!! Go to the link below if you’re unsure of your

Don’t miss 17.2 live announcement at CFDNR! 17.2 CFDNR Saturday Night Lights sponsors are Standing Desk Nation & Sunstone Health Associates Freedom WOD Classes Warm Up: Plate Warm Up Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly Strength: 5 Min EMOM Burpees Pull Ups 5 Beginners/Intermediate 8 Intermediate/Advanced Metcon: AMRAP 9 9

March 2017 Athlete of the Month

Freedom WOD Classes Warm Up: 3 Rounds 5 KB Deadlift 5 KB Swings 5 KB Goblet Squats Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly Strength: De-load Week Strict Press 3×5 at 55% Metcon: 3 Rounds 20 Deadlift 135/95 15 Hang Power Cleans 135/95 10 Jerks 135/95 Rest 2 minutes between rounds

WOW! Freedom WOD Classes Warm Up: 3 Rounds 5 Anchor point T-2-B 15 Sec Hand Stand Hold 5 Big Hollow Body Swings Movement of the Week: 3×8-10  of 90/90 3×8-10 of Rear Fly Strength: 5 Min EMOM T-2-B 8 Beginners/Intermediate 13 Intermediate/Advanced Metcon: 5 Rounds 10 Strict Hand Stand Push Ups 10 C-2-B Pull Ups

Great Job to everyone who took part in the CrossFit Open 17.1 WOD! 1) Don’t forget to go to games.crossfit.com and enter your score before 5:00pm… 2) Please get into your games profile and edit your team to CrossFit DNR! A big thank you to Kill Cliff for providing use with essentials needed to recover