Monday May 11th / TODAY is the deadline for Murph Shirt orders. Click the link below to see all options or scan the QR codes that are hanging on the white board, front door and in the bathrooms. CFDNR MURPH 2026 Shirt/Tank Order Form  – Fill out form Freedom WOD Classes Warm Up: 10 Mins

Saturdays are better with friends! Also Today marks halfway point to Halloween! Freedom WOD Classes Metcon: 25 Min Cap “Duro de Matar” Teams of 2 25 Min AMRAP 400m Partner Barbell Farmer Carry video 105/70 per bar 60 Back Rack Lunges 105/70 1000 M Ski Erg 60 Burpees *Note: Partner Farmer Carry is done with one bar,

Monday May 11th is the deadline for Murph Shirt orders. Click the link below to see all options or scan the QR codes that are hanging on the white board, front door and in the bathrooms.  CFDNR MURPH 2026 Shirt/Tank Order Form  – Fill out form Freedom WOD Classes Warm Up: 10 Mins Two Rounds

If you didn’t see Ana and Kyle made a IG post introducing baby Knapp! Meet Beau Allen Knapp 6 lbs 11 ounces 20.75 inches Brown hair   Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash 2 Mins Per Calf Smash Then 2 Rounds 10 Deadlifts 10 Crunches 10 Box Step Ups

To everyone that has asked. Kyle and Ana welcomed baby Knapp into the world on April 30th! Everyone is doing well! Kyle and Ana have/are taking a few days to recover and adjust but I promise they will, very soon, post pictures and baby details! Thank you to our entire DNR family for all the

Murph is almost upon us! For clarity, we will only be running one heat on Saturday 5/23 Doors Open At 8:00am to get here and start warm up. Murph will start at 9:00am again get here early and start warming up Make sure you get your shirts ordered by 5/10   Freedom WOD Classes Warm