Kyle and I had the privilege of  joining Austin and Nick of Vets4Life at The Mckee Foundation Gala for Wellness to help support veterans in Northern Colorado along side Moxi Yoga Works, Crossfit DNR, Snack Attack Specialty Sandwiches & Brews, Hearts And Horses all in an effort to raise money and support for Vets in the Northern Colorado

Warm Up (6 Mins) 2 Rounds or 6 Mins 3 KB Jefferson Curls 5 KB DL 7 Russian KBS 7 Box Jumps 7 Burpees Then :30 Samson Stretch / Side Metcon (20 Min Cap)  For Time: 30 Wallballs 30/25 Cal Bike (row if needed) 30 Russian KBS 30 Sit Ups 30 Ring Rows 30 DB

November is officially #Curlvember. Get involved by first getting you Bicep measurement with a picture and post it on FB and/or Instagram with #Curlvember #DNRHooligans #refinedsavagebrand. Then start doing some bicep curls! Freedom WOD Classe: Warm Up: 5 Min High Knees Butt Kicks Samson Stretch Then 2 Rounds: 8 Banded X band Walk 8 Sq

Warm Up (4 Mins) :30 at Each: Jumping Jacks Lunges Burpees Mountain Climbers Sit Ups Push Ups Samson Stretch / Side Core (3 Mins) 1 Min Hollow Hold :30 Spiderman Crunch :30 Plank :30 Flutter Kicks :30 Bicycle Crunches Metcon (12 Mins) – Retest Workout from 10/1/18 12 Min AMRAP: Door to Door run 8

November 2018 Athletes of the Month

Lots of great Fran times and new PR’s! Freedom WOD Classes Warm Up: 10 mins 3 Rounds 150 M Row or Bike 30 Sec Hand Stand Hold 10/Leg  Alt. Russian Step Ups Mobility: 10 mins 3 min /leg Quad Smash 90 sec /leg Partner Calf Smash Strength: 5 Min EMOM 8-12 Handstand Push Ups (look for