The most wonderful time of year is here, snow and all (almost). For years CrossFit DNR has teamed up with Rocky Mountain Kids. A non-profit organization dedicated to helping abused and neglected youth in Colorado. The Christmas tree is up and on it are paper ornaments with kids names and a small wish list. You can help make their holiday season a little bit brighter by choosing a gift on their list and dropping it off under the tree. You can choose to purchase any number of items on the list, simply cross off the item(s) off their list once you have left it under the tree. Let’s show these kids what an amazing Christmas morning can look like!

Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds:
:30 Hollow Hold
:15 Ring Support
5 Muscle Cleans
5 Strict Press
5 Squat Clean & Jerks
Then 2:00 DU Practice

Core or Gymnastics Skills – 12 Mins
Option 1: Ring Stability and Progressions
Level 1: Ring Supports / Skin the Cats
Level 2: Ring Inversion Holds
Level 3: Back Lever Progressions or Ring MU Drills

Option 2: Core
2 Rounds :30 Each
MB Pike Ups
Starfish Crunch / Bicycle Crunch
MB ABCs
:30 Rest
Then:
100 Sit Ups For Time – 5 Min Cap

Metcon: 16 Mins
16 Min EMOM
Min 1: 5 Squat Clean & Jerks As Heavy As Possible
Min 2: 50 DU or Practice DU
Min 3: 20 Russian KBS 70/53
Min 4 Rest