Warm Up (5 Mins) 5 Min Circuit 8 Banded Straight Arm Pull Downs 8 Mini Band Squats 8 Kip Swings Intervals (8 Mins) 5 Rounds: 15 Power Pulls (80-90% effort) 15 Recovery Pulls (50-60% effort) Metcon: 13 Min Cap 3 Rounds for Time: 25 Wall Balls 20 Pull Ups 15 Box Jumps

Meet us at Crossfit DNR next Tuesday the 15th on the final day of our 40|80 Challenge with Strava. Together we’ll celebrate two weeks of hard work and completing big goals. The run will start and Crossfit DNR, meeting on the parking lot side of the building. It will be dark so please remember to

Warm Up (6 Mins) E–>W Walking RDL W–>E Walking RDL E–>W Single Leg Squat Jumps W–>E Single Leg Squat Jumps Then 2x 10 Sumo Squats 8 Cat Cow Hips (6 Mins) 2 Rounds: 12 Banded Good Mornings 12 Banded Glute Bridges :30/side Banded Hip Distraction Rotations Metcon: 14 Mins 2,000 M Row **Every 2min, do

This is what bonding looks like. Lobby Yoga is not a thing but taking every opportunity to stay supple is! If you are planning to take advantage of the personal training program in January, February and March contact your coach before the week is up. Chase your goals with clarity and even more accountability. Freedom

Warm Up (6 Mins) 500 M Row or Ski Erg -Then- 2 Rounds 12 Scap Push Ups 12 Regular Push Ups 12 Supermans :30 Hollow Hold Core (6 Mins) Simon Says Hollow hold drills (aim for 30 seconds working, 10-20 seconds resting) Metcon: 12 Mins Rotating Tabata (:20/:10) Push Ups Bicycle Crunches Burpees w/o Push

Cole Barone is off to California with a new job! Congratulations and thank you for being a huge part of our great community for so many years. Best of luck on your next adventure! Freedom WOD Classes Warm Up: 6 Mins 6 Minute Circuit (2-3 rounds) 3 Inchworms :30 Hollow Hold :30 Banded Y’s 8