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

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 /