Freedom WOD Classe: Metcon: In teams of two split work evenly 15 Min AMRAP 50m Sled Push 4×45/3×45 30 SandBag Cleans 20 Burpee BJO 24/20

Crunch Time…. We have until 12/17 to get those presents in for Rocky Mountain Kids.  Freedom WOD Classes Warm Up: 5 mins High Knees down and back (long side / east to west) Butt Kicks down and back Samson Stretch down and back Then 2 Rounds 10 Double Unders or attempts 5 High Hang Squat

Warm Up: 3 Mins 2 Round Tabata – not rotating Air Squat Bicycle Crunch Seated Hip Flexor Leg Lift (1 Round per leg) Midline: 5 mins 3 Round Rotating Tabata (20:10) Reverse Plank Hanging Knee Circles Superman Hold Technique Review / workout brief Jumping Pull Ups Metcon: 12 Mins 12 Min AMRAP Bear Crawl –

Hey DNR family! Don’t miss out on Coach Jakes last class of coaching at DNR at 7:20pm. He would love to see any and all of you there for one last throw down/goodbye. Lets send him off the right way, the DNR way with tons of energy and of course Jake’s favorite       

Warm Up: 3 Mins 2 Rounds 30 Sec Cat Cow 30 Sec Inch Worm 10 Russian KBS Posterior Chain Development: 5 mins 2 Rounds or 5 Mins 10 Rounded KB RDL – https://www.youtube.com/watch?v=sAV834snBn8 10 Traditional KB RDL 4 Partner Eccentric Hamstring Curls Technique Review / workout brief V-Up Variations Wod: 13 Mins 13 Min AMRAP

If you didn’t already hear CFDNR swept the podium this last weekend at Jingle all the weights. Great job to all of our athletes that competed on Saturday, and a big thanks to everyone that made it out to cheer and support those competing. Freedom WOD Classes Warm Up: 9-6-3 Single leg KB DL (per