Warm Up: 4 Min Limit 2 Rounds 10 KB SDLHP 15 Banded Good Mornings 10 Goblet Squats Core Development: 3 Mins 3 Min Team Plank Metcon: 16 Mins 16 Min Partner AMRAP Row 250/200 M run or Bike .2 12 Ring Rows 8 HSPU *Rotate as needed*

There is a new Athlete of the Month in town! Freedom WOD Classes Warm Up: 2 Rounds 15 RDL 10 Box Step Ups 5 MB Clean Mobility:  Lax Ball Front and Back of Hips Strength:  6 Rep Max 12 mins Deadlift Metcon: 16 min Cap 5 Rounds 15 MB Cleans 20/14 15 Burpee Box jump Overs

Warm Up: 3 Mins 1 Min Row 1 Min Walking Samson Stretch 1 Min Jump Rope Hip Development: 4 Mins 2 Rounds on a 4 Min Clock for Quality Reps 30 Sec / Side Lunges at 45 degree angle 30 Sec / Side Single Leg Hip Bridge or 1 Min 2 legged Metcon: 15 Mins

Freedom WOD Classes Warm Up: 250 Row then 2 Rounds 8 Anchor Point T-2-B 8 Push Press 8 Sit Ups Mobility: Lats and Triceps Strength:  6 Rep Max 12 mins Strict Press Metcon: 20 Min AMRAP  Teams of 3 – Athlete completes full round before switching 12/9 Cal Row 9 T-2-B 6 HSPU    Elite Competition

Warm Up: 3 Mins 30 Sec Push Ups 30 Sec Shuttle Runs E-W 30 Sec Plate Jumps 30 Sec Samson Stretch 30 Sec Inchworms 30 Sec Mountain Climbers Core Development: 8 Mins 4 Round Tabata (20:10) – Not rotating Bicycle Crunches Arch Holds/Rocks Banded Sledge Swings (alternate sides each rd) Side Plank Bridges Workout Brief

HELLO 2018! We hope you are as excited as we are. Time to set them goals and put the time in to achieve them. The 2018 CrossFit Opens registration starts 1/12/18 so be ready. Also CrossFit DNR is hosting the FoCo Throw Down on the 21st, there are two devision Open and RX. If you