The most wonderful time of year is here, snow and all, for years CrossFit DNR has teamed up with Rocky Mountain Kids. A non-profit organization dedicated to helping abused and neglected youth. The Christmas tree is up and on it are paper ornaments with kids names and a small wish list on them. You can help make their holiday season a little bit brighter by choosing a gift on their list to get them for the holiday season (you can choose to purchase any number of items on the list, simply cross the item(s) off their list once you have left it/them under the tree). Let’s show these kids what an amazing holiday season looks like!
Freedom WOD Classes
Warm Up: 5 Mins
5:00 Circuit:
8 / Side Standing Lateral Leg Lifts
5 / Side Lateral Kicks
8 / Side Fire Hydrants
5 Burpee Tuck Jumps
Strength/Technique: 13 mins
Coach lead clean pull review
8 Min EMOM:
Min 1,2,3: 5 Tempo Clean Pulls – 1 second to knee, then speed up (50-75%)
Min 4-8: 3 Tempo Squat Cleans (50-75%)
*modify to power cleans as needed
Metcon:
TBA! There is a special wod to welcome everyone back!
