Coach Tyler will be running the competition class today, I expect ya’ll to give him the respect and attention he deserves. Also make sure you are signing up for the classes you are coming to.  Elite Competition Class Power Snatch Technique 3-Position Pausing Power Snatch Set #1: 45% of 1RM Snatch Set #2: 50% of

Welcome to leg day, DNR style. Just taking initiative in an attempt to cure LLS. Freedom WOD Classes Warm Up: 5 Mins 3 Mins of  “Bring Sallie Up” Air Squats Then: 2 Mins Hip & Ankle Opener Strength: 16 mins 3 Rounds, on the 3:00: 15 Front Squats (50%) Core: 4 Mins 4 Round Rotating

Attention Hooligans and lululemon family… You’re all studly, genuine and kind people!! Thank you so much for helping us donate so many gifts to the Rocky Mountain Kids Child Protection Agency. You’ve all helped fulfill so many wishlists with items these kids NEED and others they WANT. Thank you for making our community so great!

Strong work at Jingle All the Weights last weekend, Hooligans! Brought home the 1st and 3rd place spots in the Rx division. Freedom WOD Classes Warm Up: 6 Mins Row 200 M / Bike .3 Mile 10 Lunges / Leg 10 Strict Knee Raises 3 / Side Over / Unders 10 Burpees 5 Inchworms Row

Last week, Josh Treutler received a Community Service award at Cops Fighting Cancer.  It’s an event where roughly 300 officers from around the state go down to Children’s Hospital in Aurora and spend time giving gifts to the children who are sick. Josh has been participating in this amazing event for the last 8 years.

Welcome to CrossFit DNR’s 12 Days of Christmas! There are many variations of this workout but this is the one that the Hooligan Nation performs every year so… put a smile on your face, enjoy the Christmas spirit, crush the WOD then record it! Merry Christmas Hooligans! Freedom WOD Classes Warm Up: 5 Mins 2