Warm up: 4 Mins 2 Rounds – 30 Sec Each Mountain Climbers Burpees Sit ups Cat cows Row Intervals: 4 Mins 60 sec M.E Cals 60 sec rest 45 sec M.E Cals 45 sec rest 30 sec M.E Cals Metcon: 15 Min 15 Min Partner AMRAP 11 Sit Ups 9 Burpees 7 Cal Row *1

Free QuickFit Trial Tell all your Friends! See our FaceBook Event for more details. For New Members Only. Starting 1/2/18 – 1/16/18 two week Free Trial! A 35-minute Bootcamp style class Monday-Friday designed to provide the intensity and results of a traditional CrossFit workout without the barbells. Also available Free one hour day care while you

Warm up: 5 Mins 2 Rounds – 30 Sec Each Jumping Jacks Air Squats Lunges Torso circles Inchworms Core development: 4 Min 4 Rd Rotating Tabata: Flutter Kicks Arch Holds Technique review: MB Cleans Metcon: 15 Mins 4 Rounds: 3 Min AMRAP 8 MB Cleans 8 Push Ups 20 Jump Ropes 1 Min Rest BT

Tell all your Friends! See our FaceBook Event for more details. For New Members Only. CrossFit DNR is offering Free Liberty Fundamentals for January to help kick off your New Year the right way! This three week long class starts Wednesday January 3rd with two time options 7:45am and 7:20pm. Class is every M,W,F with both

Freedom WOD Classes Warm Up: With unloaded Barbell 5 reps of each, two times through the complex Clean Grip RDL Clean Panda Pull from Below Knee Muscle Clean Front Squat Hang Power Clean Strength: Clean 12mins 10 Rep Max Front Squat 12 mins 10 Rep Max Metcon: 8 Min AMRAP Ladder 3 Squat Cleans 95/65

Warm Up: 4 Min Limit 2 Rounds 5 Inchworms 10 Burpees 15 Plate RDLs Posterior Chain Development: 6 Mins 1 Min Hip Extensions 1 Min Plank 1 Min Inchworms 30 Sec Hip Extension 30 Sec Plank 30 Sec Inchworm *start at any station Technique Review / workout brief Metcon: 14 Mins 4 Min AMRAP Burpee