Entries by DNRadmin

12/13/17

If you didn’t already hear CFDNR swept the podium this last weekend at Jingle all the weights. Great job to all of our athletes that competed on Saturday, and a big thanks to everyone that made it out to cheer and support those competing. Freedom WOD Classes Warm Up: 9-6-3 Single leg KB DL (per […]

12/13/17 QuickFit

Warm Up: 4 Min Limit 3 Rounds 8 Air Squats 5/Leg Side Lunges 5 Burpee Broad Jumps Hip Development: 4 Mins 4 Min AMRAP 8 / Leg Rotational Step Ups 20 Hip Bridges or 10/side single leg Technique Review / workout brief Wod: 14 Mins 14 Min EMOM Odd: 7-10 Lateral Burpee Box Jump Overs […]

12/12/17

It’s here! Our annual 12 Days of Christmas WOD! Don’t be shy this only comes around once a year, we hope to see all of you join in on today’s fun! Freedom WOD Classes Warm Up: 3 Rounds 10 Hallow Body Kipping Swings 3 Bear Complex reps with unloaded bar Metcon: 45 min Cap This […]

12/12/17 QuickFit

Warm Up: 3 Mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Shoulder Development: 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Shoulder Pull Downs Rest 30 Secs Technique Review / workout brief Ring Row HSPU Wod: 15 […]

12/11/17

Congratulations to the Doctor, Doctor Ashley Malmlov! Thats right she is a                double doctorate, BOOM! Freedom WOD Classes Warm Up: 3 Rounds 2 Turkish Get Ups Each side 4 Dragon Flags 6 KB SDLHP Strength: Snatch (this is ran as a group with the coaching leading the count) 3×3 […]

12/11/17 QuickFit

Warm Up: 3 Mins 1 Min Shuttle Run – E to W 30 Sec Walking Samson 30 Sec Inch Worm 1 Min Bear Crawl – E to W Core Development: 4 Mins Min 1: M.E Sit-ups Min 2: Sledge Swings (Left) Min 3: Hollow Hold Min 4: Sledge Swings (Right) Technique Review: 4 Mins Review […]

12/9/17

Barbells and Badges WOD 1 Teams of 4 (2 male / 2 female) 18 Minute AMRAP – 1 athlete works at a time. 60 Burpees 60 Box Jumps 20/24 60 Russian KB Swings 53/35 60 Med Ball Cleans 20/14 60 Hand Release Push Ups One athlete will also be accumulating max calories on a rower. […]

12/8/17

Happy Birthday Kale 30, Christine 40 and Danielle 28! Freedom WOD Classes Warm Up: 5 mins High Knees down and back (long side / east to west) Butt Kicks down and back Samson Stretch down and back 15 PVC Pass Throughs 15 PVC Front Squats 15 PVC Hang Clean and Jerk Strength: Clean (this is […]

12/8/17 QuickFit

Warm Up: 5 Mins 3 Rd Rotating Tabata (20:10) Bear Crawl Cat Cow Jump Rope Core Development: 4 Min  1 Min Hollow Body 1 Min Sit Ups 30 Sec Rest 30 Sec Hollow Body 30 Sec Sit Ups Technique Review / workout brief Bear Crawl Workout: 14 Mins Start at any station 3 Min M.E DU […]

12/7/17

Stage 1: The Open Five Weeks – Feb. 22-March 26 18.1- Feb. 22-26 18.2- March 1-5 18.3- March 8-12 18.4- March 15-19 18.5- March 22-26 Registration for the Open begins Thursday, Jan. 11, 2018. The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, […]