Ben “The Banjo” Mayer The Christmas part is a family friendly event! There will be no workout, just a good old friendly get together. You may bring adult beverages if you would like, but lets be responsible. Freedom WOD Classes Warm Up: Plate Warm up Strength: 5 min EMOM Front Squat at 95% of 1RM

Coach Tyler and the lovely miss Alicja talking some serious business! Hopefully they figured out a good way to win this FitAid challenge.. Freedom WOD Classes Warm Up Farmer and Lumber Jacks Strength: For time 50 Toe-2-Bars Metcon: 21-15-9 Body Weight Bench Press (or 70% of 1RM) 400 M Run Elite Competition Class Rest Day

Athletes, it’s getting down to the grind with the FitAID selfie competition and we’re very close! But we need your help to take as many pictures as you can so we can secure our lead and win! So, take selfies with your mom, dad, kids, friends, friend’s kids, neighbors, co-workers, other athletes and with anything

We normally wait until closer to Christmas to do the 12 days of Christmas wod. However we wanted more people this year to experience the fun. Also Happy Birthday to Coach Kale Freedom WOD Classes Warm Up Metcon: “12 Days of Christmas” 1 Bear Complex (95/65) 2 Snatches 3 Strict Press 4 Burpees 5 Front

Don’t forget your ugly sweater for the Xmas party on Saturday! Freedom WOD Classes Warm Up: 4 min Pizza boy Strength: 5 min EMOM Back Squat at 95% of 1RM x 1 reps 10 min to Snatch Warm ups set then 85% x 1 90% x 1 95% x 1 100% x 1 And if

The CrossFit DNR Christmas Party will be held on Saturday December 12th from 5:00pm to 8:00pm 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