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

Warm Up: 3 Rounds 8 Single Arm DB Press 8 Burpees 8 KBS Shoulder Development: 5 mins 2 Rounds 20Banded Revers Flies 15-20 Banded External Rotation Metcon: 15 min 5 Rounds Rotating Tabata (45/15) Row Burpee Pull Ups KBS

January 2018 Athlete of the Month

Time to give it your all! Last chance to get a WOD in for 2017 and set the tone for 2018! Please note our reduced hours for today and Tuesday via MindBody. We are open for normal Saturday Open Gym.  Freedom WOD Classes Warm Up: Plate Warm Up Strength: Clean 12 mins 8 Rep Max

Warm Up: 3 Mins 30 Sec Banded Revers Flies 30 Sec Banded Curls 30 Sec Banded Good Mornings 30 Sec Plate Burpees 30 Sec Bear Crawl 30 Sec Walking Samson Stretch Core Development: 4 Mins 2 RD Rotation Tabata 20/10 V-ups / Heel Taps Side Plank (right) Russian Twist 10/15 Side Plank (left) Metcon: 15