Happy Memorial Day!

Lets Have some fun!  MURPH Is Here! Freedom WOD Classes Warm Up: 8 Mins  400 M Run / 500 M Row 20 Pull Aparts 10 / Side DB External Rotations 10 Hip 90/90s 10 Ring Rows 10 Push Ups 10 Air Squats Metcon:  “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air

Tomorrow is Murph Day! Please make sure you register on Mindbody just like you do for any other class. If you have a friend joining you please let Kyle or Kody know. Freedom WOD Classes Warm Up: 10 Mins 500 M Row Then Two Rounds 10 MB Cleans 10 MB Ground To OverShoulder Mobility: 10-12

https://givebutter.com/dnr-is-saving-lives-2026 ****Important announcement**** We have teamed up with Tash to help her raise money for her nonprofit! Click The Link Above For More Info And To Donate!  Crossfit DNR – Let’s Make Waves for Water Safety  This is our first time running this fundraiser as a DNR community, and we’re fired up to get behind one

Please let us know if you are planing on bringing a friend to Murph. Friends are welcome and it is a free workout but if they don’t have experience then they will have to modify. Freedom WOD Classes Warm Up: 10 Mins 10 Banded Lateral Walks 10 Banded Air Squats 10 Banded Glute Bridges Then

Freedom WOD Classes Warm Up: 12 Mins 2 Rounds: 10 KB DL 10 Alt Box Step Ups 10 Banded Air Squats 30 Sec Hang From Pull Up Bar 200 M Run Strength:   Week “C” No Strength this week Metcon: 25 Min Cap  3 Rounds For Time: 200 M Single Arm Farmer Carry 53/35 – switch