Get Your Last Couple Of Workouts In Before The End Of The Year! Check Mindbody For Holiday Week Class Schedule. Freedom WOD Class Warm up: 5 Mins Inchworms (Down) Floor-sweeps (Back) High Knees (Down and Back) Butt Kicks (Down and Back) Walking Lunge (Down) Single Leg Squat Jump (Back) Monster Walk (Down and Back) 20

Check out the CrossFit DNR 2025 Open Shirt Design! We are still working on a few details for the shirt and how we are going to do the Open this year so stay tuned! Freedom WOD Classes Warm Up 8 Mins 5 Inchworm 10 /side Donkey Kick 10 /side Fire Hydrant 10 RDL 10 Power

We hope you all had an amazing Christmas and we are looking forward to seeing everyone crush the last few workouts before the New Year! Freedom WOD Classes Warm Up: 5 Mins 2 Mins Double Under Practice Then 2 Rounds 20 Pass Throughs 10 /side DB External Rotations 10 Strict Press 10 Jerks Strength: 20

Merry Christmas To All Of Our CFDNR Hooligans! Warm Up 10 Mins 250 M Row 10 Power Cleans 10 Scap Pull Ups 10 Kip Swings 10 Strict Knee Raises 250 M Row shoulders Mobility: 5 Mins  2 Mins /side Lax Ball Lats 2 Min /side Roll Out Triceps Strength: 10 Mins 3 Rounds = 7.5

Then Next Two Weeks Of Programing Is Brought To You By Coach Cassandra! Freedom WOD Classes Warm Up: 10 mins 2 Rounds 10 Burpees 20 Glute Bridges 10 Snatch Deadlift 10 Squat Snatch 20 Lunges Strength: 20 mins 4 Mins To warm up to working weight 8 Mins Tempo or “Slow” Squat Snatch  (this is

The Finial Count Down! Today is the end of Coach Ana and Taylor’s program! Freedom WOD Classes Warm Up 10 Mins 5 BB Jefferson curls 90/sec LAX glutes ~then~ 2 Rounds 5 push ups 5 BB complex (DL + PC + FS + S2OH) Strength: 4 Mins to warm up to first working weight 8