Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week One Sq Snatch 80-85% of 1RM 5 x 3 Metcon: Perform 75 Hang Power Snatch 75/55 Every minute on the minute, including the first minute, complete 5 Burpees Elite Competition Class 1. Conditioning For time: 50 Calorie Row 40 Front Squats (135/95) 30 TTB 20

Greg Opper finished up his 2016 CrossFit Masters Qualifier on Sunday. After submitting all his scores he currently sits in 1st place for the WORLD (we have a pic ↑ to prove it)! All though this will not likely hold up, we bet he still fairs pretty well over all. WELL done Greg Opper, We

The amazing Heather Wolfe is unfortunately leaving us, but finally going to be moving in with her wife! The Gonzales family has offered to host a going away party for Heather and has invited all DNR athletes and families to spend time with Heather before she moves. Come hang out with the DNR crew, enjoy

  The CrossFit Masters Regional Qualifier WOD’s are released Thursday! Greg will have from Thursday 6:00pm to Monday at 5:00pm to complete 4 WODS. Best of luck Greg! Time to HULK SMASH! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week One Sq Clean 75-80% of 1RM 5 x 5 Metcon: 50 Clean 135/95 for

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week One Strict Press 65% of 1RM 4 x 8 Metcon: 5 Rounds 3 Min AMRAP 3 Deadlift 225/155 5 HSPU 7 Box Jumps 24/20 Rest one Min Elite Competition Class 1. Jerk 1RM 2. Conditioning 5 Rounds: 60 DU 40 Squats 20 Cal Row

  CrossFit DNR is proud to host our 3rd annual Memorial Day Murph WOD on Saturday May 28th! By registering this year, you are taking part in something that has grown into an amazing Memorial Day Tribute to a fallen American Hero. Since 2014 Forged.com has raised nearly $400,000 for the LT. Michael P. Murphy