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

“No, Coach. It Is NOT Wrong To Be Strong!” – Every DNR Hooligan Warm Up: 5 Min Limit Row 250 M or Run 200 M Hollow Body Hold 1 Min Row 250 or Run 200 Plank Hold 1 Min Mobility and Set Up: 5 Mins Roll Hip Flexors w/ KB Handle Quad Smash Strength: 10 Min

Congrats to: Julie, Terry, Bryan, Zach, Stephanie, Kimberly, Alex, Hannah, Megan, and Savannah for Graduating out of the Liberty Class! If you see new faces welcome them the DNR way! Warm Up: 5 Mins 50′ Bear Crawl 20 PVC Thrusters 10 Burpees 50′ Bear Crawl Strength: 25 Mins *Work Mobility in between sets* – Suggested

Congrats to all the August Liberty class athletes for completing the final class last night! Metcon: Partner Workout: Run 1 Mile – At the same time50 Push Press (95/65) -25/person Row 1000 M 100 Wall Balls (20/14)-50/person