Mark it down on your calendars our annual 12 Days of Christmas WOD is on December 12th! You won’t want to miss this one!  Freedom WOD Classes Warm Up: 2 Rounds 10 KB Sumo Deadlift High Pulls 10 Russian KB Swings 10 Hand Release Push Ups Strength: 8 mins 3×5 Split Jerk Strict Press

Warm Up: 5 Burpee Broad Jumps (6’/4′) PVC Sh Warm up Core Development: 2 Rounds 30 Sec Plate RDL 30 Sec Plate on Back Goodmornings 30 Sec / Side Single Leg Glute Bridges Technique Review / workout brief: Review all movements WOD: 4 Rounds of: 3 Min AMRAP 200 M Run 15 Plate Thrusters (35/25)

You have got to love those WOD’s that leave you face down on the floor trying to figure out WTF just happened. Great job to everyone that made it in to our annual post Thanksgiving WOD! Freedom WOD Classes Warm Up: 3 Rounds 10 Hallow Body Kipping Swings 3 Bear Complex reps with unloaded bar

The most wonderful time of year is here, snow and all, CrossFit DNR has teamed up with Rocky Mountain Kids a non-profit organization dedicated to helping abused and neglected youth. The Christmas tree is up and on it are paper ornaments with kids names and a small wish list on them. You can help make their holiday

Warm Up: 3 Min AMRAP 5 Medball Cleans 3 /Leg OH MB Lunge 5 /Side Banded Sledge Swings Core Development: 3 Mins – 1 Round 30 Sec /Side Banded Sledge Swings 30 Sec L-Sit Hangs 30 Sec Hollow Hold 30 Sec Flutter Kicks 30 Sec Crunches Technique Review: Strict TTB Lunge and step up variations

Warm up: 400 M Run 12 Med Ball Cleans 200 M Run 12 Med Ball Cleans Metcon: Partner Up 12 Min AMRAP 150 Wall Balls 20/14 90 Double Unders (2:1 Singles) 30 Dips Only one person can work at a time, You may split reps up how ever you would like. But you must complete