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

The new Hoodies are in and ready for you to purchase! Make sure you check them out. Two colors to chose from the original grey and New navy blue.. Freedom WOD Classes Warm Up: 4 min Pizza boy Strength: 5 min EMOM Front Squat at 75% of 1RM x 5 reps 10 min to Snatch

Starting Black Friday 11/27 through Monday 11/30 all in stock Progenex will be 15% off!  Black Friday Deals are for CFDNR members only! Freedom WOD Classes Warm Up: DROMS Strength: 15 min EMOM On the 2 minute 1 Power Clean + 1 Squat Clean + 1 Front Squat Metcon: 3 minutes of Push Press 75/45

Freedom WOD Classes Warm Up: Pizza Boy Metcon: “Nate” AMRAP 20 minutes 2 Muscle-ups 4 Handstand push ups 8 KB Swings 72/52 Elite Competition Class Rest Day