Introducing CFDNR’s newest Coach, Zach Thompson! Welcome to the coaching team sir we are excited to finally have you as a coach! Freedom WOD Classes Warm Up: 5 Mins 12/9 Cal Bike Then 10 Clean DL 10 Hang High Pulls 10 Hang Power Clean 10 Thrusters Strength: 20 Mins Squat Cleans 10 Mins to warm

The Gym Will Be Closed On Friday From 5:30pm to 8:30pm. This means the 5:20pm and 6:20pm classes are cancelled as well as 24/7 Access during this time. Kody and Kyle are having a coaches gathering for Coach Annie’s send off. 24/7 access will be available at 8:30pm and later. Freedom WOD Classes Warm Up:

Don’t Forget To Vote For CrossFit DNR As the Best CrossFit Gym In NoCo! You can vote one time per email. If you have multiple emails please vote multiple times. https://2024-best-of-noco–nocostyle.contest.vote/health-and-beauty/crossfit Freedom WOD Classes Warm Up: 10 Mins Kipping Swings 8 Snatch High Pulls 15 Double Unders Strict Knee Raises 8 Power Snatch 15 Double

We need everyone to fill out a new waiver before class. Even if you filled one out yesterday, we still need you to fill out a new waiver today, as we have update the waivers per our new insurance policy. Thanks you in advance! Freedom WOD Classes Warm Up: 5 Mins 20 Banded Pull Aparts

We are live with our 24/7 access! Please talk with Kody or Kyle to get set up! Freedom WOD Classes Warm Up: 5 Mins 10 Inchworms w/push ups 10 RDL 10 Push Ups 10 Deadlifts 10 Dips Strength: 20 Mins Deadlift 10 Mins to warm up to 80% + 5lbs Then Every 2 Min x

Thank You Saffron Scoops N Bites for Hosting Our Last Stop Of This Years Donut Tread On Me 4th Of July Ruck! Freedom WOD Classes Warm Up: 10 Mins 12/9 Cal Bike Then 10 Clean DL 10 Hang High Pulls 10 Hang Power Clean 10 Front Squats Strength: 20 Mins Squat Clean 10 Mins to