Happy Birthday Walker Tolpa!! Hope its the best one yet.. Freedom WOD Classes Open Gym   Elite Competition Class 1. Conditioning Teams of 2: 10-9-8-7-6-5-4-3-2-1 reps for time of: Hang Squat Clean Thruster, 135/95 200m Run after each set. Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the

The 2016 CrossFit competition session has begune! This weekend Coach Jake Smith and Julie Steppan are competing in the Tough Love comp at CF Sanitas 2525 Arapahoe Ave, Unit E-60 Boulder. Also this weekend Marie Van Dyne will be competing in the Women’s WOD Jam held at CrossFit South Denver, 2555 S Santa Fe Drive

Meet Dominic Trainor, one of CF DNR’s comp class athletes. Freedom WOD Classes Warm Up: Pizza Delivery Strength: 250m Row Sprint for time Mobility: 15 mins Shoulder/Chest Metcon: 21-15-9 reps 10 min cap Push Ups Front Squats 115/75 Rest 3 min 9-15-21 reps 10 min cap Ring Rows Box Jumps Elite Competition Class Rest Day

Hannah Tracy President of the CSU Crew Team is signed up for the CF Opens. Are you? There is a get well card at the front desk that we would like everyone to sign. This card is for Sarah Pitcher, one of our KidFit athlete. So please sign it and wish her the best, as

Last day to sign up to get a CrossFit DNR Opens shirt is Wednesday the 3rd. So far we have 50 people registered for the Opens, keep it up and lets get as many athletes as possible to sign up. Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 10 Toe-2-Bar beginner/intermediate 15 Toe-2-Bar

Sign up for the CrossFit Opens! Don’t make us YELL at you! Freedom WOD Classes Warm Up: Strength: EMOM for 5 mins 10 Burpees beginner/intermediate 15 Burpees intermediate/advanced Mobility: T-spin and shoulder mobility Skills: 15 mins of Handstand work Metcon: CrossFit Open 15.4 8 min AMRAP Handstand Push Ups Cleans 185/125 Following rep scheme 3