Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week One 15-20 min Clean 75-80% + 15lbs of 1RM 5 x 5 Metcon: 100 M Run 20 Hang Cleans 95/55 100 M Run 15 Hang Cleans 95/55 100 M Run 10 Hang Cleans 95/55 100 M Run 5 Hang Cleans 95/55 Elite Competition Class 1. Clean

DNR PARK BBQ at City Park next Saturday, July 16th! In the North East corner next to the pull ups bars The gym will be open at 9am (yoga) and 10am (open gym) and will close at 11am. We will be heading to City Park after that for a BBQ at 12:00pm with all DNR

Congratulations Karey and Flint Jamison on your perfect little boy Kieran Alan Jamison. 8 lbs. 1oz.             Karey is doing well but after a cesarean birth she is going to need all help she can get with meals over the next month as she recovers. Please go to https://www.mealtrain.com/trains/dl63ev And Lets help out where we can!

Kicking the week off like we always do, Hero WOD style in support of those that have fallen while protecting. We thank ALL service men and women for everything they do for our Country, State, Cities, and County. Do Not Retreat, Do Not Go Gentle! Warm Up: D.R.O.M.S Strength: Loading Week One Front Squats 65%

Cassie Schuurmans first step foot into CFDNR  6/2/14 to start the Liberty Fundamentals Class. She completed the fundamentals class and continued to make amazing gains as an athlete. Cassie has sense moved to South Dakota and has continued her pursue CF. She blessed CFDNR with a surprise visit yesterday and we couldn’t be happier to

        Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Four: De-load EMOM for 10 Min 3 Position Snatch at 50-60% 1RM Pockets Above Knee Below Knee Metcon: Tabata 20/10 Hang Power Snatch 75/55 1 Min Rest Toe-2-Bar 1 Min Rest Row For Cal 1 Min Rest Plank Press Elite Competition Class 1.