Don’t forget to purchase your CFDNR Open shirt before it’s to late! Freedom WOD Classes Warm Up: 250 M Row Then 2 Rounds 5 KB Deadlift 10 Mountain Climbers 5 Hollow Body Kipping Swings Movement of the Week: 90 Seconds Per Leg Calf Smash Strength: 5 Min EMOM Burpees 10 Beginners/Intermediate 15 Intermediate/Advanced 5 Min

Check it out CFDNR.. Stacey Pitcher (Event 13 Women 35-39 50 Yard Freestyle) barely missed qualifying for Nationals by three hundredths of a second this last Saturday! Now she’s a little bummed rightfully so. However, we couldn’t be more proud of her! Great Job Stacey, and she still has one more chance to qualify at

Happy Friday! Freedom WOD Classes Warm Up: Pizza Delivery Movement of the Week: No MOW Today Strength: Clean 10 mins 2×5 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees Front Squat 12 mins 3×4 at 60% With a 5 sec pause in the bottom

Freedom WOD Classes Warm Up: 250 Row Then 1:00 Max Cal Assault Bike Movement of the Week: 3 Mins per Leg Quad Smash Strength: 5 Min EMOM Burpees 9 Beginners/Intermediate 14 Intermediate/Advanced 5 Min EMOM Toe-2-Bar 8 Beginners/Intermediate 12 Intermediate/Advanced Metcon: Tabata 20/10 Floor Press 95/55 Cal Row Single Arm KB Floor Sweeper 35/25 Stay

The CF Open brings us together! Freedom WOD Classes Warm Up: 3 Rounds 5 Push Ups 20 Sec Hand Stand Hold 5 Air Squats Movement of the Week: 3 Mins per Leg Quad Smash Strength: Press Complex 3 Complexe at 60% 1RM of Jerk Push Press + Push Press + Split Jerk + Split Jerk

Have you seen me? Missing child. Please contact the coaches at CrossFit DNR with any information regarding my where-about. Last seen at the CrossFit DNR Xmas party. Please, I haven’t worked out in months!  Freedom WOD Classes Warm Up: 250 Row Then 2 Rounds 30 Sec Hollow Hold or Hollow Rocks 10 Mountain Climbers 5