“Bend over to the front and touch your toes!” Starting this Saturday, join us at 9:00am for Yoga with Ashley Malmlov! She gears her classes toward making us move better as CrossFitters in the movements we use every week. Do your body a favor and come work on your flexibility. Saturday at 9:00am, bring your

Hey all you fellow DNR goers!! I just wanted to say thanks to everyone for being awesome! 💥We are so lucky to have such a great community. Usually during this time of year (pre fishy season) I am super stoked to leave wherever I am and fill my head with nothing but mindless labor. And

Do your non-CrossFit friends question why you pay to do miserably long workouts, sweat with other people and end you workout writhing on the floor? Bring them to our FREE “Bring a Friend Day” on Saturday, June 25th and show them what our community is all about! Whether your friend is a seasoned bro or

Tyler, Heidi, Ellis, and Josh Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week Snatch 75-80% + 10lbs of 1RM 5 x 5 Metcon: 7 Rounds 16 min cap 7 Power Snatches 95/65 20 sit ups 7 Pull Ups Elite Competition Class 1. Conditioning “Black and Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees

 Happy Monday! Warm Up: D.R.O.M.S Strength: Loading Week One Front Squats 65% + 10 lbs of 1RM 4 x 8 Metcon: “Rahoi” 12 min AMRAP 12 Box Jump 24/20 6 Thrusters 95/65 6 Bar Over Burpee Elite Competition Class 1. Snatch EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new

  Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Leg/Hips Strength: Week Four: De-load 10 Min EMOM 3 Back Squat 65 +5lbs % 1RM Metcon: Teams of 3: One person working at a time 100 Cal Row 100 Back Rack Lunges 95/65 75 Cal Row 75 Back Rack Lunges 95/65 50 Cal Row 50 Back Rack