Have you seen me? Missing child. Please contact the coaches at CrossFit DNR with any information regarding my where-about. Last seen at the CrossFit DNR Xmas party. Please, I haven’t worked out in months!  Freedom WOD Classes Warm Up: 250 Row Then 2 Rounds 30 Sec Hollow Hold or Hollow Rocks 10 Mountain Climbers 5

Don’t forget to purchase your CrossFit DNR 2017 Open Tee or Tank before January 31st. The order will be placed on February 1st, so don’t miss out order today! Also make sure you sign up for the CrossFit Open and choose CrossFit DNR as your affiliate and team.   Freedom WOD Classes Warm Up: 3

Freedom WOD Classes Warm Up: 12-9-6 Hang Cleans Unloaded BarPush Ups Movement of the Week: No Movement of the Week today Strength: 15 mins Clean 2×5 at 50% With a 3 sec pause at the top of the “Lift off” or right above the knees Front Squat 2×5 at 50% With a 7 sec pause

Freedom WOD Classes Warm Up: 3 Rounds 4 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w 6 Hip Extensions 8 Hollow Body Kipping Swings Movement of the Week: 2 mins per leg Couch Stretch Strength: 5 Min EMOM Burpees 8 Beginners/Intermediate 13 Intermediate/Advanced 5 Min EMOM Toe-2-Bar 7 Beginners/Intermediate 12 Intermediate/Advanced Metcon: Happy Birthday Annie and

Kill Cliff will be sponsoring our 17.1 CrossFit Open Saturday night light on February 25th Freedom WOD Classes Warm Up: 5 Complex With Unloaded Bar or PCV Pipe Deadlift + Hang Clean + Strict Press + Push Press + Push Jerk Movement of the Week: 2 mins per leg Couch Stretch Strength: Press Complex3 Complexe

Just in case you missed the awesomeness that was Coach Marie gracefully tripping over an atlas stone. Also don’t forget to get signed up for the CrossFit Open click the link below. Choose CrossFit DNR as your affiliate and team. Then pre purchase your CrossFit DNR Open shirt at the gym. Deadline for the shirts