THANK YOU!!!

CrossFit in general is widely recognized for the amazing community support it offers to everyone! DNR has to be near the top of that list!
2020 has been full of surprises and yet our community has come together to raise money and show support for individuals in need, neglected youth and our veteran and first responder community. To top it all off, current and past athletes went out of their way to vote DNR as the best CF gym in Northern Colorado. We are humbled and unbelievably grateful for the support we’ve received from the Hooligan Nation!!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
14 Alt Lunges
10 Strict Presses
150 M Row
Then: 1:00 PVC ROM

Strength/Technique: 13 mins
Coach lead Tall Jerk review – Video (:29 seconds and on)
8 Min EMOM:
Min 1,2,3: 5 Tall Jerks – Focus on Technique – no prescribed weight
Min 4-8: 3 Split Jerks – 2 second pause in split (50-75%)
*keep weight light to focus on technique if necessary

Metcon: 11 Mins
4 Round Rotating Tabata :45 / :15
Back Rack Lunges (75/55)
Row For Calories
Rest