Kendra Jones March 2016 Athlete of the Month Talks about her CF journey. On January 4th, 2016, I took my first, tenative steps into a class at Crossfit DNR. I couldn’t do a push-up, a pull-up, or run a mile without stopping. The next few months resulted in radical changes; I lost weight and gained

“You are not stuck where you are unless you decide to be.”  – Wayne W. Dyer It’s time to start making the improvements you have been talking about. Starting with Mobility class Saturday at 12:00pm.   Freedom WOD Classes Warm Up: 3 Rounds 10 Hollow Body Kipping Swings 10 Push Press Unloaded Bar Movement of the Week:

Freedom WOD Classes Warm Up: 3 Rounds 10 Air Squats with a 3 second pause at the bottom 10 KBS Russian Movement of the Week: Accumulate 5 mins Every Day Middle Splits / Pancake Strength: Snatch 80% x 5 85% x 3 Back Squats 85% of 1RM 3 Reps EMOM x 5 mins Metcon: No

January 2017 Athlete of the Month

Make note of the reduced hours today, No 6:20 or 7:20 classes. We are closed Saturday. Back open for normal hours on Monday! Don’t forget to get set up on Auto Payment to keep your current rate! Rates increase on January 1st. There is no contract associated with auto payment, however we do require a

Freedom WOD Classes Warm Up: Row 500 M Movement of the Week: 2 Mins Per Arm Shoulder Smash Strength: 5 Min EMOM Burpees 5 Beginners/Intermediate 10 Intermediate/Advanced 5 Min EMOM Toe-2-Bar 5 Beginners/Intermediate 10 Intermediate/Advanced Metcon: 13 Min AMRAP 5 Hand Stand Push Ups 10 Deadlifts 95/65 15 Floor Press 95/65 No Ghost Riding! Elite