Happy Birthday Mama Bre! Freedom WOD Classes Warm Up: 6 Mins 2:00 Jump Rope 1:00 PVC ROM 10 Ring Rows 10 Kip Swings 10 Alt Step Ups Strength: 15 Mins  3 x Superset 6-10 Ring Rows as hard as possible 12-15 / Side RNT Single Arm DB Row – Video @ 6:00 OR 10-12 Cable

The Ugly Sweater Christmas Party is this Saturday 5-8 pm! Checklist: Ugly Sweater White Elephant gift $25 or less Pot luck style – comment on the FB group the dish that you will be bringing BYOB Freedom WOD Classes Warm Up: 7 Mins :30 Mountain Climbers 10 / Side Front & Lateral Kicks 8 Burpees

HOOLIGANS, THANK YOU! We appreciate all of you for voting DNR as the BEST CrossFit Gym in Northern Colorado for the third year in a row! You all make DNR a special place and we are extremely grateful to be surrounded by so many studs! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 8

Freedom WOD Classes Warm Up: 6 Mins 1:30 / Side LAX Chest or Post Shoulder 10 / Side KB Bottoms Up Press 5 Hang Snatch High Pull 5 Hang Power Snatch 5 Power Snatch 5 Snatch Balances Strength: 12 Mins  12-10-8 HSPU As hard as possible 3 x 10 Wall Glides BT sets Technique: 5

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