Warm Up (4 Mins) :30 / Side X-Band Walk :30 Sq Jump :30 V Ups :30 Burpees :30 / Side Samson Shoulder Strength (4 Min Cap) 30 HSPU 15 Min EMOM (15 Mins)  Min 1: Bike Cals (13/10) Min 2: Burpees (14/11/8 pick your #) Min 3: 15 Weighted Squats (Goblet, Plate, DB, etc)

The 2018 Turkey Challenge is this weekend in Superior at The Sport Stable! Check out the heat times for all of our athletes and if you can, make it down there to support and cheer them on. Way to represent, DNR Hooligans!!  Freedom WOD Classe: Warm Up: 5 Min Plate Warm Up Mobility: 8 mins

Warm Up (6 Mins) 2 Rounds 10 Banded Victory Pulls 10 Banded Rows 10 Air Squats w/ 2 sec pause 10 Push Ups 10 PVC Pass Throughs Row Intervals (5 Mins) 5 Rounds – :20 Sprint / :40 Easy Metcon (12 Mins)  4 Min M.E MB Cleans 4 Min M.E DB Push Press 4 Min

  CSU Crew Team is back in the house every Tuesday and Thursday for dry-land training!  Freedom WOD Classes Warm Up: 10 mins 400 M Run 3 Rounds  10 Pendaly rows 5 Burpee Broad Jump 8 Hollow Kipping Swings Mobility: 10 mins 90 sec /side Bar Smash Biceps 90 sec /side Lax Ball smash Chest

Warm Up (7 Mins) 5 Min Circuit for Quality: 5 / Leg Lunges 5 / Arm Alternating DB Curls 3 Inchworms :20 HS Hold Then: 1 Min Samson Stretch / Side Metcon (15 Mins)  15 Min Partner AMRAP: 20 Cal Bike 30 KB Swings *Alternate with partner as desired

Don’t forget to RSVP to the Holliday party on 12/8/18 via the FB event page. This is a pot luck style party so let everyone know what you are bringing. Also there is a white elephant gift exchange that is to much fun! The rules: buy a gift of $10-20.00 if it is not appropriate