November 2017 Athlete of the Month

Happy Halloween! Freedom WOD Classes Warm Up: 12 mins Neuro Mobility Warm Up Then: w/ unloaded bar 2 Rounds 5 Front Squats 5 Thrusters 5 Clusters 5 Hollow Swings 5 Big Hollow Swings 5 K-2-E (knee raises) Mobility: 8 min Lats and Quads Strength: 10 min 10 Min EMOM Odd: 8-10 Burpees Even: 8-10 T-2-B

We have some bittersweet news. Danny will no longer be coaching at DNR, however he is opening a CrossFit gym in Greeley, Performance Curve CrossFit. PCCf has come along fast and classes open up tomorrow. We wish Danny and PCCF the best and to help give him a great start please go to his FB

Chris Colon is competing at the Monster Mash competition today CrossFit Sanitas. His heat times are 8:40am, 10:40am, 11:46am and 2:48pm. Good luck Chris! Freedom WOD Classe: Metcon: In teams of two split work evenly 18 Min AMRAP 1000m Row 30 SandBag Cleans 20 Burpee over sandbags

Freedom WOD Classe: Warm Up: 400 M Row 0r .7 Mile on Bike Strength: 6 mins Clean (this is ran as a group with the coaching leading the count) 3×4 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees 10 Mins Front Squat 3×4 at 60%

Freedom WOD Classes Warm Up: 5 mins 2 Rounds 20 PVC Pipe Pass Throughs 10 Hollow Swings 10 Single Leg Squat Jumps 20 PVC Pipe Windmills Mobility: 10 min Chest and Triceps Strength: 10 min 10 Min EMOM Odd: 8-10 Burpees Even: 8-10 T-2-B Barbell Tech: 5 min Snatch /C&J Metcon:  “Invasion Of The Barbell