Happy BDay Coach Bre! Look at all those PRs on the board today for our first day of 1 rep max retesting! All the gains were happening today! Great work everybody! Make sure to write your PRs on the board throughout the next couple of weeks! If you didn’t get you PR on the board

Thank you to everyone that has taken an ornament off the Christmas tree. As you purchase the gifts we would ask that you bring the gifts in sooner than latter so we can get them to Rocky Mountain Kids for them to gift rap and have read for Christmas morning. Freedom WOD Classes Warm Up:

The CrossFit DNR Christmas Party will be held on Sunday December 11th from 3:00pm to 6:30pm at CrossFit DNR. This is a potluck style party, so we need folks to bring MEAT and other things too. There is an event page set up on FaceBook. Please comment in the event with what you will be

December 2016 Athletes of the Month

Freedom WOD Classes Warm Up: 3 Rounds (not for time but you only have 15 mins to complete) 6 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w 10 Russian KB Swings 20 Sec Hallow Body Hand Stand Hold Movement of the Week: Hip Flexor Exercise 6 Mins to perform Every Day 3 rounds  10 reps of

Freedom WOD Classes Warm Up: Med Ball Warm Ups Movement of the Week: Hip Flexor Exercise 6 Mins to perform Every Day 3 rounds  10 reps of each: Right Leg Only, Left Leg Only, and Both Legs at the same time. You can sit against a wall if needed. When working with the right leg