If your card is on file feel free to grab a Kill Cliff out of the fridge, fill out the purchase card on top of the fridge, and drop it into the DNR waterbottle on the check-in desk Freedom WOD Classes Warm Up: 3 Rounds 10 WB 5 Burpee Over MedBall Mobility: LAX Ball Roll

Congratulations for our stud of an intern, Chase Chavez who is Mr. April sponsored by Box Basics! Freedom WOD Classes Warm Up: 15 Hip Extension 15 V-Ups 250 M Row/ .4 Bike Technique / Olympic Lifting: 3 x 8 Hang Snatch High Pulls Strength – 12 Min Limit 3 Supersets 8-12 Deadlifts (controlled t n

Happy April DNR Hooligans!! Our in house PT, Jen Attkisson is offering treatment and assessment specials for the month of April to current CrossFit DNR members! Email her today to set up your appointment! A bunch of your fellow athletes have already had appointments with her so if you have questions, ask! Freedom WOD Classes

Thanks to Shane Zoucha for finding this Groupon for this year’s Tough Mudder!!! $129 for a ticket, get it soon if you plan on doing the Mudder because it gets expensive as we get closer to the date! Make sure to buy the Saturday, July 15th date for the Tough Mudder (not the half). We

April 2017 Athlete of the Month

  Freedom WOD Classes Warm Up: Med Ball Warm Up Movement of the Week: Calf Smash Strength: Clean 5×1 at 95% no pause Front Squat 5×1 at 95% no pause Metcon: Curtis P = Power Clean + lunge on each leg + shoulder press = 1 RepHowever today we will be doing the Curtis P