Happy Birthday Greg! Warm Up: 10 Min Greg’s Favorite Games 😉 5 Min Pizza Delivery 5 Min Cone Reaction Technique: 5 Mins Hang Power Cleans Metcon: 20 Min Greg Opper’s 53rd Birthday Workout – DOB 9/20/64 9 Rounds For Time or 20 Mins: 7 Hang Power Cleans (64/53) yes those are real weights. 7 TTB 6 HSPU

Warm Up: 5 Min Limit 2 Rounds 20 M Bear Crawl 5/leg lunges 10 TTB Midline: 8 Mins Rotating 1/2 Tabata (20/10) Hollow HoldPlank Hold – Go to harder variations if needed Flutter Kicks Russian Twists (25/15) Mobility: 12 Mins 2 Min / leg of each Hamstring Roll on box w/ lax ball Quad Roll

DO NOT RETREAT, DO NOT GO GENTLE… You Must Bring The Pain!  Warm Up:  5 Mins 2 Rounds 7 Thrusters unloaded bar 7 Hollow Body Swings 7 Push Ups 7 Cleans Mobility & Set Up: 8 Mins Shoulder and Chest Metcon:  “Performance Test” 400 M Run Fran 75/55 400 M Run MB Elizabeth 20/14 400 M Run

The Challenge is here! Come and see us, Complete Nutrition from Biometrics and JJ for the nutrition kick off. Biometrics will be open from 9:30 – 12:00. Open Gym 10:00 – 12:00. Seminar will begin at 12:30 and probably run about 30 minutes.   Team of 3 Metcon: 300 DU or singles – split 150

After the Nutrition Seminar this Saturday there is a non-profit event to support our local Law Enforcement and Firefighter/EMS. Tickets can be purchased at https://www.lctix.com/guns-n-hoses-boxing-tournament  Come see Men and Women law enforcement and first responders battle head to head in the Guns and Hoses boxing tournament!  Presented by the FOP and IAFF, the tournament is

CrossFit DNR Nutrition Challenge – see newsletter for more details When: September 16th, 2017 – October 14th, 2017 Who: All current CrossFit DNR Members Cost: $25 (Pay through your MindBody Account) Type: Anti-Inflammatory Style Diet (No gluten, No dairy, No refined sugars) Details: This 4-week long nutrition challenge will promote health and wellness in a