We normally wait until closer to Christmas to do the 12 days of Christmas wod. However we wanted more people this year to experience the fun. Also Happy Birthday to Coach Kale Freedom WOD Classes Warm Up Metcon: “12 Days of Christmas” 1 Bear Complex (95/65) 2 Snatches 3 Strict Press 4 Burpees 5 Front

Don’t forget your ugly sweater for the Xmas party on Saturday! Freedom WOD Classes Warm Up: 4 min Pizza boy Strength: 5 min EMOM Back Squat at 95% of 1RM x 1 reps 10 min to Snatch Warm ups set then 85% x 1 90% x 1 95% x 1 100% x 1 And if

The CrossFit DNR Christmas Party will be held on Saturday December 12th from 5:00pm to 8:00pm at CrossFit DNR. This is a potluck style party, so we need folks to bring MEAT and other things too. There is an event page set up on FaceBook. Please comment in the event with what you will be

Get ready everyone. In 3 Weeks we are starting a Squat everyday program. With that said you will want the proper shoes and maybe some knee sleeves and belt. instead of a running shoe you should at least have a pair of “CrossFit” style shoes either the Reebok Nano’s or the Nike Metcons. I would

Congratulations to Katelyn Wagner for winning the ShopBoxBasics November Attendance Challenge! She attended a total of 56 classes over the month of November sometimes coming 3 times a day. However we did only allow for 2 times a day to count toward the challenge which gives her an official  total of  48!  Marie Van Dyne

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