Saturday October 14th we’ll be doing our annual haunted corn maze outing to Fritzler’s. Check out their website for more information. http://www.fritzlermaze.com/ Warm Up: 5 Mins Split into teams https://instagram.com/p/BZmMMFJAPpg/ Mobility & Set Up: 10 Mins Roll Anterior Shoulder 2 x 10 Banded Reverse Fly Roll Posterior Shoulder Strength: 10 Min 10 Min EMOM Odd:

Congratulations to these 3 ladies, Annie, Cassandra and Marie for placing 5th out of 156 teams at last weekends Girls Gone Rx competition! Way to represent DNR, Hooligans! Warm Up: 5 Mins 2 Rounds 10 KB Sumo Deadlift High Pulls 10 KB Swings 10 Hand Release Push Ups Strength / Technique: 20 Mins Olympic Deadlifts

Today we honor a local Hero. Lt. Blake Woockman of the Air Force lived in Northern Colorado and served in Wyoming. Woockman passed away at the age of 26 due to complications with a lung infection after being transported to another hospital where he was supposed to receive a transplant. Blake served with the 321st

Our Annual Halloween Workout is Just Around the Corner! Keep Your Calendars Open For Saturday October 21st. Warm Up: 5 Min Limit 2 Rounds 10 Goblet Squats 10 Broad Jumps 200 M Row Mobility & Set Up: During Strength Glute / Hamstring Roll on box lax ball Hip Flexor Roll w/ KB Strength: 10 Mins

We lost an irreplaceable member of our this Friday. RIP Oscar. Thank you for the last 12 years of affection and joy! Warm Up:  5 Mins 2 Rounds 25′ Spiderman Walks 25′ Inchworms 25′ Duck walks 10 PVC OHS Mobility: During Strength OH Mobility – Roll Post. Shoulder, Roll Triceps, Roll Upper Traps etc. Strength: 20

Partner Metcon: 200 M Run – together 20 Burpee Box Jumps (30/24) – Split 200 M Run 20 Front Squats (155/105) 200 M Run 20 Bar Muscle Ups or 40 C2B 200 M Run 20 Power Cleans (155/105) 200 M Run *Split all reps and 1 person works at a time excluding the running*