We will see YOU at the Xmas party tonight at 5:00pm! Freedom WOD Classe: Metcon: In teams of two split work evenly 18 Min AMRAP 25 Cal Bike 50 m Sled Push 3×45/2×45 10 Sandbag Cleans  

Freedom WOD Classes Warm Up: Nero Mobility (test re-test) then 2 Rounds  6 SDLHP with unloaded barbell 6 Hang Power Clean 6 Single Leg Squat Jumps Strength: Clean (this is ran as a group with the coaching leading the count) 3×5 at 60% With a 3 sec pause at the top of the “Lift off” or

December 2017 Athlete of the Month

Warm Up: 4 Mins 2 Rounds 15 Banded Chest Press 10 Air Squats – 2 sec pause 20 sec L-sit/tuck hangs Core Development: 4 min 2 Rounds of: 1 Min Team MB Russian Twists (10# and less) 1 Min Team Plank – jump overs Technique Review / workout brief: Pull Up Variations Short Cindy: scale

Traditionally, CrossFit DNR has hosted a Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holidays begins (or continues). Some important things to note: – This is a social event, meaning there will not be a workout, but there will be adult beverages. Family (including

Warm Up: 4 min 10 / side Walking Samson 1 Lap Duck Walk Hip & midline: 5 mins 10 / side Lunges at 45 degree 15 / side External Hip Rotation 15 / side alternating Heel Taps 30 Sit Ups Technique Review / workout brief Review all movements Workout – 12 Mins 2 Rounds: 90 Sec