One more shirt design that we are working on. This will be the first design that will get printed through shopboxbasics. This shirt quote and designed was inspired from the Karate kid movies! Freedom WOD Classes Mobility: Shoulders Barbell crush 2 min Shoulder drill Strength: 10 min EMOM 5 Scap Pulls 3 Kipping Pull Ups

December 2015 Athlete of the Month
Sponsored by Box Basic’s

Welcome Back! We hope everyone had a great holiday/break. This is the last day of the Shopboxbasics attendance chanllege. Who will win the $100.00 gift certificate? Make sure you don’t miss out, Monday is the last day of our Black Friday 15% off products and apparel. Freedom WOD Classes Warm Up: 4 min Pizza boy

Black Friday Special: ALL merchandise is 15% OFF. SAY WHAT? This includes all apparel, Progenex and FitAid products! Offer valid 11/27/15 – 11/30/15 to all active CrossFit DNR members only.. Freedom WOD Classes Warm Up: Strength: 5 min EMOM Back Squat at 75% of 1RM x 5 reps 10 min to Clean Warm up set

CrossFit DNR is thankful for the amazing athletes and community that you all have help build over that last few years! Thank you so much and have a wonderful Thanksgiving!  Freedom WOD Classes Warm Up: DROMS Strength: 5 min EMOM Strict Press at 75% of 1RM x 5 reps 10 min to Jerk Warm ups

Freedom WOD Classes Mobility: Shoulders Barbell crush 2 min Shoulder drill Strength: 10 min EMOM 5 Scap Pulls 3 Kipping Pull Ups 5 T-2-B The goal is to go unbroken each round Metcon: Partner up! Each person will perform 4 rounds of Air Squat. One partner will Air Squat, while other partner performs as many