Happy Birthday Bre! Freedom WOD Classes Warm Up: 7 Mins 1:00 PVC ROM 2 Rounds: 8 Hang Power Cleans 8 Front Squats 8 Squat Cleans 8 Strict Press 20 Pull Aparts Strength: 12 Mins 12 Min EMOM Min 1: 6 Squat Cleans – 60% (Tn’Go should be attainable) Min 2: Rest Min 3: 10-15 HSPU

Freedom WOD Classes Warm Up: 8 Mins 2:00 DU Practice 2 Rounds 5 Barbell Jefferson Curls 5 Deadlifts 5 Hang Power Cleans 5 Push Ups – 3 second negative :15 Ring Support Strength: 12 Mins 12 Min EMOM Min 1: 8/Side Reverse Back Rack Drop Lunges Min 2: Rest Min 3: 10-15 Ring Dips (Kipping

We’re finally allowed to announce that for the second year in a row, DNR has been voted the Best CrossFit Gym in Northern Colorado! Thank you so much for voting and supporting our community! Freedom WOD Classes Warm Up: 10 Mins 400 M Run Then 2 Rounds: 10 Front Squats :20 Hollow Hold :20 Plank

Are you ready for Christmas and everything that comes along with it?! Next Saturday, December 11th is our annual Ugly Sweater Christmas Party. Please RSVP on the FB event and let us know what food you’ll be bringing. We will also have a white elephant gift exchange with a $25 limit on gifts. Then… Sunday

It’s the last day of Curlvember! If you are participating, make sure to remeasure you huge freakin’ biceps today or tomorrow and take a photo. Please take the photo on your own phone, post to social media, and tag DNR! Remember the winner of the challenge will be rocking some free shoes! Stay swole Hooligans!

We’d like to congratulate Lisa and Chris! Saturday morning they welcomed the newest little Hooligan, Gabriel Keolakalani Colon, to the world! Both mama and little man are doing well! We’re so happy for all of you!   Freedom WOD Classes Warm Up: 6 Mins On a 6:00 Clock2:00 Hip & Ankle Opener2 Rounds :30 EachAir