Entries by DNRadmin

2/20/18

Happy Birthday Vanessa! Thank you for making this place run so smooth! Freedom WOD Classes Warm Up: 5 Mins PIK Drill 10 Arm Only Pulls 10 Back -> Arm Pulls 10 Legs -> Back -> Arms Then 2 Rounds – 20 Sec at Each High Knees Jumping Jacks Mountain Climbers Midline: 8 Mins For Time: […]

2/20/18 QuickFit

Warm Up: 3 mins 200 Row 25 Hollow Rocks 30 Superman Core Development: 6 mins Rotating 1/2 Tabata 20/10 Russian Twist Flutter Kicks Sit Ups Metcon: 12 min Rotating Tabata 20/10 DB Shoulder Presses Rainbow Ball Slams https://www.youtube.com/watch?v=9kqGbwTpoKQ Alternating Lunges

2/19/18

The first Open workout gets released this Thursday and must be submitted by Monday at 5:00 p.m. Get registered today and join the DNR team! Freedom WOD Classes Warm Up: 6 Mins Coach Lead PVC Shoulder Warm Up – 3 Mins 2 Rounds 8 Lunges / Leg 8 Over / Unders *Kick Over Racked Barbell […]

2/19/18 QuickFit

Warm Up: 4 min 3 Rounds 8 Air Squats 5/Leg Side Lunges 5 Burpee Broad Jumps Hip Development: 5 Mins 5 Min AMRAP 8 steps per diriction X Band Walks 20 Hip Bridges or 10/side single leg Metcon: 12 min CAP 4 Rounds 50 Double Unders or 100 Singles 50 Squats 15 KB Swings

2/17/18

Freedom WOD Class Partner Workout – 5 Rounds For Time: Athlete 1: 5 Power Cleans (95/65) 5 Hang Squat Cleans (95/65) 5 Thrusters (95/65) Athlete 2: 16 DB Snatch (50/35) Athletes will finish 1 full round / set of the above movements then wait for their partner to finish and trade stations. Both athletes will […]

2/16/18

This Summer (dramatic music) Kody Knapp Stars as Smeagol, the Rocker in “Lord of The Ring – The Prequel” Freedom WOD Classes Warm Up: 5 Mins Flight Simulator Conditioning: 6 Mins Rotating Tabata (45:15) 2 Rounds / Station Sit Ups Plank Hollow Hold Mobility: 10 Mins Roll Triceps 90 Sec / Side Banded Shoulder Stretches […]

2/16/18 QuickFit

Warm Up: 5 Min 2 Rounds 30 Sec at each Mountain Climbers Jumping Jacks Cat Cow Stretch In place inch worm Air Squat Core Development: 4 Min Simon Says Hollow Hold Drill Technique Review / Workout Brief: Metcon: 12 Mins Rotating Tabata 20/10 Step-up Jumps https://www.youtube.com/watch?v=gu-gMnqBCxI Plank Row https://www.youtube.com/watch?v=iXu2QK049rU Ancor Point T-2-B

2/15/18

The CrossFit Open workout 18.1 will be released one week from today! Don’t forget to sign up and join the DNR team Freedom WOD Class Warm Up: 5 Mins Plate Warm Up Gymnastics Strength: 10 Mins 3 x Superset 6-12 Strict Pull Ups 6-12 Strict Dips (Rings or Matador) Rest 2-3 Mins *use bands or […]

2/15/18 QuickFit

Warm Up: 3 Mins 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 Banded Shoulder Pull Downs Rest 30 Secs Technique Review / Workout […]

2/14/18

HAPPY VALENTINES DAY! Freedom WOD Class Warm Up: 5 Mins 3 Rounds of Cindy or 5 Mins 5 Pull Ups 10 Push Ups 15 Squats Mobility: 6 Mins LAX Roll Quads / Hip Flexors 3 Min / Side Metcon: 32 Min The Break Up Death by Wall Balls 20/14 18 min cap Rest 1 Min […]