Another Reminder That Rocky Mountain Kids Christmas Tree Presents Are Do No Later Than Monday. Please Bring Them In Unwrapped. Freedom WOD Classes Warm Up: 12 Mins High Knees down and back Butt Kicks down and back 10 Strict Knee Raises 10 Hang Snatch Pulls 10 Kipping Knee Raises 10 Hang Power Snatch 2 mins

We are all stocked up on Ascent Protein! With all the fun flavors including the newest flavor Mocha Cold Brew! Freedom WOD Classes Warm Up: 12 Mins 2 Min Double Under Practice 20 Banded Pull Aparts 10 KB Deadlifts 10 Russian KB Swings 30 Second Handstand Hold Then 2 mins /side Roll out Shoulders and

Thank you to everyone that has grabbed an ornament off of the Christmas tree for Rocky Mountain Kids. Please note the deadline for presents is Monday the 18th. Please bring the gifts unwrapped by Monday! Freedom WOD Classes Warm Up: 12 Mins 250m Row N-S-N Walking Samson stretch 10 Air Squats N-S-N Walking Lunges 250

One of the most anticipated workouts of the year is here! Freedom WOD Classes Warm Up: 5 Mins Quick Review of Bear Complexes and WOD Breakdown Metcon: 35 Min Cap This is performed just like the song! “12 Days of Christmas” For Time: 1 Bear Complex 95/65 – see example below 2 Snatches 95/65 3

Thank you for the great night of fun at this years holiday party. There is no good way to put into words how grateful we are to have you all as part of the DNR family! Let’s finish the year out strong as we start our CrossFit Open Prep Programming! Freedom WOD Classes Warm Up:

If you haven’t already seen these two in class, we’d like to introduce Dirk and Rachel! They attended their CFL1 Seminar last weekend and are now shadowing classes. Help us welcome them to the DNR team and put their knowledge to the test if you see them. We’re excited to have you both joining the