Annual Holiday Part! When: Saturday 12/14/24 Where: CrossFit DNR When: 5:00pm – 8:00pm   Traditionally, CrossFit DNR has hosted an Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holiday’s begin.Some important things to note:– This is a social event, meaning there will not be

Warm Up 8 Mins 2 rounds: 30 sec Hollow hold/ rocks 10 Front squats 10 Strict Press 30 sec handstand hold 90 sec/ side roll out shoulders Strength: 8 Mins Tabata 20/10 (4 rounds = 8 min) Tuck Ups Hip Circles Clockwise Reverse Crunch Hip Circles Counter Clockwise Metcon: 15 Min Cap 5 Rounds 4 Wall Walk

Then Next Two Weeks Of Programing Is Brought To You By Coach Ana And Coach Taylor! Freedom WOD Classes Warm Up: 10 mins 2 rounds: 20 PVC pass throughs 10 Kip swings 5 complex: Snatch DL + Hang snatch + OH squat Strength: 20 mins 4 Mins To warm up to starting weight 3 Position

The Finial Count Down! Today is the end of Coach Emma and Zack’s program! Freedom WOD Classes Warm Up 10 Mins 2 min Row 10 Alternating Cossack Squats 10 Slow Air Squats 10 Pike Push Up video Then: Barbell Warm Up: (Coach Lead) 5 Strict High Pull 5 Power High Pull 5 High Hang Power

Annual Holiday Part! When: Saturday 12/14/24 Where: CrossFit DNR When: 5:00pm – 8:00pm Traditionally, CrossFit DNR has hosted an Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holiday’s begin.Some important things to note:– This is a social event, meaning there will not be a

The Christmas tree is up! If you have the means to give a little bit this year, please take a look at the ornaments on the tree. They have wishlists attached to them, from at risk youth within the Rocky Mountain Kids Child Protection Agency. If you’re able to donate a gift then please cross