Murph is almost upon us! For clarity, we will only be running one heat on Saturday 5/23 Doors Open At 8:00am to get here and start warm up. Murph will start at 9:00am again get here early and start warming up Make sure you get your shirts ordered by 5/10   Freedom WOD Classes Warm

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

Saturdays are better with friends! Also Today marks halfway point to Halloween! Freedom WOD Classes Warm Up: 10 Mins 2 rounds Tabata Style 45 on/15 rest/rotate Shuttle Run Burpees Air Squats Box Step Ups Metcon: Rotating Tabata 45/15 In Teams of 3, Each Person Will Perform 5 Rounds (15 min) Devils Press 50/35 Med Ball

April Attendance Challenge Athletes That Made 15+ Classes Freedom WOD Classes Warm Up: 12-15 Mins 20 Banded Pass Throughs 20 Banded Pull Aparts 20 Banded Shoulder Press 20 Banded Good Mornings Then Two Rounds 10 Ring Rows 10 Push Ups 10 Deadlifts 2:00 Min Double Under Practice Then 90 Sec /side Lax Ball Shoulder/Chest 90

Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash 2 Mins Per side Couch Stretch Then 10 Deadlifts 10 Crunches 10 Hang High Pulls 10 Sec Strict Knee Raise 10 Hang Power Cleans   Strength: 9 Mins One Time All The Way Through. 1 Min Hollow Hold 1 Min Flutter Kick 1

Hey all! Here’s a Meal Train for Kyle and Ana https://mealtrain.com/2rz7n5 Feel free to sign up if it fits! Ok to share with others you think would like to participate too!   Freedom WOD Classes Warm Up: 5 Mins 4 Round Tabata Air Squats :20/:10 :30 / Side Each Pigeon Stretch Samson Stretch Calf Stretch Then: