CF DNR Hooligans had a great turn out for this years Turkey Challenge. Thank you to everyone that was able to come down and cheer on those that competed! And a job well done to everyone that did compete, everyone did amazing!! Cassandra Ungerman: 3rd Place Female RX Samantha Rosenberry: 3rd Place Female Open Aleks

Come out and support your fellow Hooligans this Saturday and Sunday as they compete in the biggest CrossFit Competition in Colorado know as The Turkey Challenge!  LOCATION Sports Stable. 1 Superior Dr. Superior CO 80027 Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 1 Wall walk 10 Double Unders or DU Attempt 30 Second

We Saw A Ton Of Big Clean PR’s Yesterday From All Of Our CFDNR Hooligans Including  Cedric back home in Malaysia! We Are Pumped To See He Is Keeping Up With His Fitness And Following The Programming From Half Way Around the World! Freedom WOD Classes Warm Up: 5 mins 2 Rounds 200m Row, Ski

How Strong?? TOO Strong!!!! The DNR Hooligans Are Destroying PRs Like A King Kong Rampage. Freedom WOD Classes Warm Up: 3 Rounds 10 / Side Leg Kicks Front and Lateral (click for video) 6 Clean complex  (Clean High Pull + Hang Power Clean + Squat Clean + Front Squat) 5 Burpees Then 60 sec /side Banded

Chest Day! Freedom WOD Classes Warm Up: 6 mins 3 Rounds 100 M Row 5 Push ups 8 Banded Victory Pulls 8 Banded 90/90 Strength: 20 mins Bench Press 1 Rep Max Mobilize between sets Metcon: 12 Min Cap 12 Min EMOM Min 1: 200/175 Row Min 2: 8 Bench Press @50% of New 1RM

One Rep Max Week Is Here! Time To Nut Up Or Shut Up. Freedom WOD Classes Warm Up: 200m Run Then 2 Rounds 5 Spealer Rolls 6 Snatch complex  (snatch DL + Hang Power Snatch + OVHSQ + Snatch Balance) 15 Banded Pass Throughs Then 60 sec /side Samson Stretch Strength: 25 Min Squat Snatch