December 2nd 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.

  If you are traveling for the Holiday safe travels and we will see you back on Monday. If you are still in town come and earn your meal by coming in for you Gobbler Wod! Freedom WOD Classes Warm Up: 300 M Row 15 Air Squats With 3 Second Pause At The Bottom 30

Warm Up: 2 Rounds 5 Partner Hamstring Curls 10 Single Arm DB Shoulder Press (each arm) 15 WB Sit Ups Core Development: 2 Rounds 15 per Side X-band Walk 15 per Side Plank Side Crunch Technique Review/WOD Brief: DB Snatch / Hang as alternate HSPU & Variations WOD: 16 Min AMRAP Chipper 10 HSPU /

  Freedom WOD Classes Warm Up: 5 mins 2 Rounds 10 Kip Swings 10 Pendaly Rows 10 Glute Bridges Strength: 5 min 5 Min EMOM 8-10 T-2-B with the remaining time in the min Plank Metcon: Happy 33nd Bday Brandon Nazzise 21 Min EMOM 3 DeadLift 85/60 3 Hang Power Clean 85/60 3 Burpees over

We Are Strong! We Are One! We are a product of our hard work and dedication to a common cause to be fit, not just fit but CrossFit! No one any where in the world can say they have what we do, no one. Put a boulder in front of us and we will crush

Warm up: 30 Sec KB DL 30 Sec Banded Chest Press 30 Sec Goblet Squats 30 Sec Jumping Jacks 30 Sec Mountain Climbers 30 Sec Cat Cows Core Development: 4 Min AMRAP note: this is not about quantity but rather quality 10 Banded Good Mornings 10 Side laying hip abduction 10 side single leg hip bridge