HELLO 2018! We hope you are as excited as we are. Time to set them goals and put the time in to achieve them. The 2018 CrossFit Opens registration starts 1/12/18 so be ready. Also CrossFit DNR is hosting the FoCo Throw Down on the 21st, there are two devision Open and RX. If you

Warm Up: 3 Rounds 8 Single Arm DB Press 8 Burpees 8 KBS Shoulder Development: 5 mins 2 Rounds 20Banded Revers Flies 15-20 Banded External Rotation Metcon: 15 min 5 Rounds Rotating Tabata (45/15) Row Burpee Pull Ups KBS

January 2018 Athlete of the Month

Time to give it your all! Last chance to get a WOD in for 2017 and set the tone for 2018! Please note our reduced hours for today and Tuesday via MindBody. We are open for normal Saturday Open Gym.  Freedom WOD Classes Warm Up: Plate Warm Up Strength: Clean 12 mins 8 Rep Max

Warm Up: 3 Mins 30 Sec Banded Revers Flies 30 Sec Banded Curls 30 Sec Banded Good Mornings 30 Sec Plate Burpees 30 Sec Bear Crawl 30 Sec Walking Samson Stretch Core Development: 4 Mins 2 RD Rotation Tabata 20/10 V-ups / Heel Taps Side Plank (right) Russian Twist 10/15 Side Plank (left) Metcon: 15

KidFit is back starting Saturday January 6th. Class time is 9:00-9:45am every Saturday through the CrossFit Opens. See Kyle or Kody to get signed up.  Freedom WOD Classes Warm Up: 10 mins 2 Rounds  X band walks down NOT BACK Plyo Skips down and back https://www.youtube.com/watch?v=NCY9gFsZk9Y 12 Banded Good Mornings https://www.youtube.com/watch?v=affEcxlRurY 12 Hollow Swings Mobility: 10 mins