Don’t forget this Saturday the 14th is our Ladies night and Guys night out. Ladies will meet at Union in Old Town at 6:00pm, Gents will meet a Maxline Brewing at 6:00pm! If you have any questions ladies contact Coach Bre, Guys contact Coach Kody/Kyle Warm Up: High Knees (east to west) ButtKicks (east to

Warm Up: 3 Mins 30 Seconds at each of the following: Air Squats w/ pause Jumping Jacks Inchworms (no push up) Push Ups Mountain Climbers Cat Cows Core Development: 6 Mins 4 Round Rotating Tabata (20:10) Hollow Rocks Arch Holds Flutter Kicks Metcon: 14 Mins 14 Min AMRAP 35 DU / 50 Singles 10 Ring

Did you know CrossFit DNR has a running club that meets every Tuesday evening during the Summer? Check out their runs and join in on the fun on the Strava app! Just search for DNR Hooligans Warm Up: 10 mins 3 Rounds 8 Power Cleans unloaded 10 Hollow Body Swings 12 Dragon Flags or Anchor

Warm Up: 5 Mins 2 Rounds 100 M Run 10 Push Ups 10 Lunges Hip Development 5 Min AMRAP 10 Hip Bridges 10 Steps / side Xband Walks 10 / Side Rotational Step Ups Metcon: 15 Mins 3 Rounds: 15 Min Cap 20 DB Chest Press 400 M Run 20 DB Snatch

  Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Warm Up: 5 Mins 2 Rounds 200 M Row 5 Burpee Broad Jumps 10 Anchored TTB Shoulder Development 6 Min AMRAP for quality 8/Side Single Arm DB Press 15 Banded Reverse Flies Metcon: 12 Min EMOM Min 1: 16/12 Cal Row Min 2: M.E Sit Ups (50 seconds) Min 3: M.E Shuttle Burpees (50 seconds)