Behold!!! Your 2025 CrossFit DNR Open Shirts! This Year We Will Be Hosting The CFDNR In-House Open. How Do You Register And Become Part Of The Fun? $40.00 *Gets You A Shirt or Tank*  (pre-order at the front desk. Note: hoodies can be ordered for an additional cost) *You Will Be Placed On One Of

Freedom WOD Classes Warm Up: 5 Mins 20 Penguin Taps 20 Push ups 10 kip swings 10 snatch Strength: 8 Mins 2 Rounds 30 Seconds Each Russian Twists Straight Leg Hip Lift Heel Taps aka Penguins V-Sit Scissor Kicks or Flutter Kicks Bicycle Crunch Plank Step Ups  Plank Walk Outs or Plank Crunches Mountain Climbers Metcon: 25

Who Runs The World? Freedom WOD Class Warm up: 10 Mins 2 min Bike 10 Air Squat Lat Monster Band NSN 10 each way Hip Circles 10 Leg Swings Then Burgener Warm up from last week Strength: 4 Mins to warm up to working weight 9 Mins Every 90 seconds, for 9 minutes (6 sets):

****Attention**** The In-House Olympic Lifting Meet Date Has Been Moved To February 1st! This Will Align With Peak Week AKA PR Week And The End Of Our 12 Week Oly Program. Freedom WOD Classes Warm Up 8 Mins 5 Warm Up 5 Lift Off 5 High Pulls 5 Hang Clean 5 front squat 5 squat

This years Open will be done differently. This year is an interim style Open meaning to participate you do not have to register on CrossFit.com. Rather we will place you on one of three teams, captained by 4 of your coaches. The cost of your shirt gets you all the fun aka placed on a

Don’t Forget You Can Use Your FSA or HSA To Pay For Your CrossFit Membership! CrossFit is Medicine Your future membership payments might be eligible for reimbursement through HSA/FSA funds. CrossFit is medicine and can often count for tax-free spending – saving an average of 30%. We’ve always found it to be so frustrating (and