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

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