Freedom WOD Classes Warm Up: 8 Mins 500 M Row or .7/.6 Mile Bike Then 2 Rounds: 5 KB Jefferson Curls 10 Hang Power Cleans :30 Hollow Rocks / Hold Conditioning: 10 Mins 10 Rounds: 8 / 6 Cal Row / Bike / Ski :20 Rest Between Rounds Mobility: 6-8 Min Athlete Choice Hip /

The Christmas tree is up! If you have the means to give a little bit this year, please take a look at the ornaments on the tree. They have wishlists attached to them from at risk youth within the Rocky Mountain Kids Child Protection Agency. If you’re able to donate a gift then please cross

Welcome back from your Thanksgiving break Hooligans! We have a special workout planned for you today! We will still be providing bodybuilding programming but for the time being we will not be offering the 6:20 p.m class. Please feel free to reach out for any movement explanations, etc and we hope to bring the class

We hope you all had an amazing Thanksgiving and spent time with your loved ones! Today we’re just going to move some weight. Have fun with it and get ready for Monday’s real welcome back! We’ll also have the Christmas tree up after the weekend. Freedom WOD Classes Warm Up: 8 Mins 4:00 Row or

Please share with any of your friends or family thinking about trying out the gym! OUR BLACK FRIDAY SALE STARTS NOW ! ! ! Get 50% off of a three month membership! $70 per month for new members only. Athletes without CrossFit experience must go through our fundamentals course starting on 11/28. Email info@crossfitdnr.com to get

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM Then 2 Rounds: 10 Burpees 15 Barbell Curls 10 Kip Swings 10 Bent Over Barbell Rows Then 1:30 / Side Couch Stretch Strength: 15 Mins  3 x Superset 6-10 Ring Rows as hard as possible 12-15 / Side RNT Single Arm DB Row – Video