Warm Up (5 Mins) 2 Rounds 6 Candlesticks 4 Dragon Flags 6 Burpee Broad Jumps Then: 1 Min Samson Stretch / Side Hips (6 Mins) 6 Min Circuit 3 Eccentric Hamstring Curls 5 Hip Hikers /Side 5 Front Foot Elevated Split Squats / Side Metcon: 14 Mins  14 Min AMRAP 10 T2B 50′ Bear Crawl 20 Goblet

The Man… The Myth… The Hooligan Legend, Cole Barone has accepted a pretty sweet gig in Southern California and will be relocating by the end of the month. Thank you for being such a huge part the DNR family and setting such a high bar for the top dogs! If you see this man lurking,

Warm Up (5 Mins) 5 Min Circuit 10 Banded Y’s 7 Burpees 3 Inchworms Core – Plank Series (4 Mins) :30 Plank :30 Side Plank (L) :30 Side Plank (R) :30 Plank :30 Plank w/ (L) leg up :30 Plank w/ (R) leg up :30 Plank :30 Plank from hands Metcon: 12 Mins 12 Min

World’s getting flipped upside down! Day 1 of our muscular endurance and cycling program starts today. Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 200 M Row 10 Banded Pass Throughs 10 Banded OHSq (pull band apart overhead) 10 / Side Lunges Mobility: 5 Mins 2 Mins / Side LAX Posterior Shoulder or Upper

Warm Up (5 Mins) 2 Rounds :30 Jump Rope :30 Inchworms :30 Hollow Holds :30 Squats :30 Kip Swings Row Intervals (6 Mins) :30 Sprint :30 Easy 1:00 Sprint 1:00 Easy :30 Sprint :30 Easy 1:00 Sprint 1:00 Easy Metcon: 15 Min Cap 20-15-10-5 Pull Ups DB Thrusters Sit Ups 50 Jump Rope

Crunch Time…. We have until Saturday 12/15 to get those presents in for Rocky Mountain Kids.  Freedom WOD Classes Warm Up: 3 Rounds 150 M Row or Bike or Ski ERG 8 KB Swings 8 KB Goblet Squats 10 Banded Pass Throughs Strength: Every 90 seconds, for 9 minutes (6 sets): Clean and Jerk *Set