Big things in the Hooligan Nation this past weekend. Kate’s team took 3rd at the Bumper Plate Date hosted by CF Endure and great showings from other athletes reppin DNR. Kristina Ogden’s hand was raised with a solid win in her BJJ match in Denver! Strong work everyone! Freedom WOD Classes Warm Up: 5 Mins

Last day for shirt orders! Sign up on the tablet at the front desk. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 20 Banded Pull Aparts 10 Strict Press :30 Hollow Rocks 10 Strict Knee Raises Strength: 10 Mins 3 Rounds on the 3:00 12 HSPU (if you have a HSPU then work kipping

Kody’s face when he asks if you’ve preordered a CF Open ’19 shirt yet. Last day to order your shirt / racerback tank or muscle tank is tomorrow! Are you on the list? Oh and sign up for the open!!! Freedom WOD Classes Warm Up: 5 Mins 15 MB Cleans :30 Samson / Side 15

Remember to join the FB group “CrossFit DNR nutrition challenge ’19” for all information and recipes if you are participating. Be sure to track all four of the challenges you’ve chosen and begin tracking your points this week! Freedom WOD Classes Warm Up: 5 Mins Pizza Boy *8 Air Squat Penalty Strength: 12 Mins 2×10

Happy 21st Summa!!! Thank you for all the joy and energy you bring everyday. We wish you an amazing birthday and trip to NY! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds – :30 Each Flutter Kicks Jump Rope Power Snatch Strict Press Torso Circles Strength: 14 Mins 8 Minute “Pacing” EMOM: Odd: 5

            The 2019 Open shirt order deadline is coming up! February 8th will be your last day to place an order on the ipad at the front desk. Today is the performance test workout for anyone participating in the nutrition challenge. Please write your Name / Time or Reps /