Warm Up (7 Mins) 2 Rounds 10 Donkey Kick / Side 10 Fire Hydrants / Side (same link as above) 3 Spealler Rolls 20 Plate Russian Twists 15 Plate Shoulder Presses From Seated (legs flat in front) Metcon: 16 Mins 8 Round Tabata (not rotating) :20/:10 Box Jumps Plate Russian Twists DB Push Press Sit Ups

  Guys/Dude Bros we added Mens Tanks to the order options. These will be the same type of tank we printing the Murph tanks on. Get your order in for Hoodies, T-shirts, Female Racer Back Tanks,  3/4 sleeve shirts and/or Male Tanks.. ORDER DEADLINE IS 12/5/18 Freedom WOD Classes Warm Up: 2 Rounds 10 KB

Warm Up (7 Mins) 1 Min of Each Jump Ropes Inchworms Air Squats KB RDL Then KB Roll Calfs 90 Sec / Side Metcon: 18 Min Cap  5 Rounds For Time: 20 KB DL 30 Air Squats 40 Jump Ropes

You have got to love those WOD’s that leave you face down on the floor trying to figure out WTF just happened. Great job to everyone that made it in to our annual post Thanksgiving WOD! *NOTE*: Sign up for the in house Olympic meet will be at the front desk. You will sign up

Warm Up (6 Mins) 2 Rounds 8 Banded Pass Throughs 8 DB RDL 8 / Side Single Arm DB Press 10 Hip Bridges 150 M Row Mobility: 4 Mins LAX Posterior Shoulder or Trap – 2 Min / Side Metcon: 16 Min EMOM  Odd: Row 200/170 M Even: 12-16 Alternating DB Snatch

❄️🎄The most wonderful time of year is here, snow and all, CrossFit DNR has teamed up with Rocky Mountain Kids a non-profit organization dedicated to helping abused and neglected youth. The Christmas tree is up and on it are paper ornaments with kids names and a small wish list on them. You can help make their holiday