Warm Up (6 Mins) 2 Rounds 15 PVC Press Down 15 KB DL 15 Air Squats Then :30 Inchworm :30 Samson Stretch / Side Metcon (18 Min Cap)  5 Rounds For Time: 10 MB Cleans 10 Pull Ups 10 Jumping Lunges / or in place 10 KB DL

Introducing our November Athletes Of The Month Pat Attkisson and Jeremy Deuto aka The Legion Of Doom. These guys set the standard of not to be messed with…. But really they are the nicest MoFos you will meet with amazing style when it comes to hats, socks, and hair! Congrats gents you deserve it!  Freedom

Warm Up (7 Mins) 2 Min Row Then 5 Min Simon Says Core Metcon (16 Mins)  Tabata :20/:10 – Not Rotating Knee Raises / T2B Push Ups Sit Ups Burpees

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