The CrossFit DNR Christmas Party will be held on Sunday December 11th from 3:00pm to 6:30pm at CrossFit DNR. This is a potluck style party, so we need folks to bring MEAT and other things too. There is an event page set up on FaceBook. Please comment in the event with what you will be

December 2016 Athletes of the Month

Freedom WOD Classes Warm Up: 3 Rounds (not for time but you only have 15 mins to complete) 6 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w 10 Russian KB Swings 20 Sec Hallow Body Hand Stand Hold Movement of the Week: Hip Flexor Exercise 6 Mins to perform Every Day 3 rounds  10 reps of

Freedom WOD Classes Warm Up: Med Ball Warm Ups Movement of the Week: Hip Flexor Exercise 6 Mins to perform Every Day 3 rounds  10 reps of each: Right Leg Only, Left Leg Only, and Both Legs at the same time. You can sit against a wall if needed. When working with the right leg

Ahhh yes. The most wonderful time of year is here, snow and all! The Christmas tree is up and the papers ornaments with kids names on them are hanging from the tree. These kids come from neglected and abused pasts. You can help make their holiday season a little bit brighter by choosing a gift

  It’s more like 86 days, but who’s counting… Time for everyone to get into Opens mode! Freedom WOD Classes Warm Up: 3 rounds 5 Burpees 10 Air squats with a 3 sec pause at the bottom Movement of the Week: Hip Flexor Exercise 6 Mins to perform Every Day 3 rounds  10 reps of