Freedom WOD Classes Movement of the Week: Accumulate 5 mins Every Day Middle Splits / Pancake Warm Up: 3 Rounds not for time but have 15 mins to complete 4 KB Turkish Get up 6 KB Snatch 10 Sec L Sit Hold Strength: “B3 Week” EMOM for 5 Mins Perform 10 Dips Metcon: 15.2 ish

First of all we have had a lot of September/October Birthdays and we would like to say HAPPY BDAY to all of you. ↑↑Second Take a good look at the picture above…..↑↑ Because that is CrossFit DNR’s new home! Thats right.. 5,000 sqft of awesome, outfitted with men’s and women’s locker/shower rooms, an amazing check-in/waiting

Halloween WOD of 2011 Freedom WOD Classes Warm Up: Pizza Boy Movement of the Week: Accumulate 5 mins Every Day Middle Splits / Pancake I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Gymnastic WOD: 3 Rounds (not for time but you

Squatober is here!!! Get your Halloween customs ready people! Make sure you check out this months new letter as there is so much that is happening this month. Try your best to  make it out to all the different CFDNR events! Freedom WOD Classes Movement of the Week: Accumulate 5 mins Every Monday, Wednesday, and

October 2016 Athlete of the Month

Freedom WOD Classes Warm Up: Burgener Warm Up Movement of the Week: Accumulate 5 mins Every Monday, Wednesday, and Friday Hand Stand Holds I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it! Strength: “A3 Week” Dead Lift 1 x 5 @ 75%