Entries by DNRadmin

5/23/18

On Saturday June 16th The man behind Performance Power Training (PPT) Sam Starlin will be at CFDNR, schooling all of you durning a FREE 2 hour seminar. Start time is 10:00am. Again, this seminar is Free to all CFDNR athletes, so please take advantage of this opportunity to learn some new stuff and understand how […]

5/23/18 QuickFit

Warm Up: 6 Mins 2 Rounds – 20 Seconds of Each: Lateral Ski Jumps Jumping Jacks Burpees Push Ups Mountain Climbers Over Unders Then: 5 Slow Inchworms w/ Abdominal Stretch Metcon: 18 Min 8 Min AMRAP: 7 T2B 7 Dips 20 DU or Singles Rest 2 Mins 8 Min AMRAP: 7 V-Ups / Sit-Ups 7 […]

5/22/18

On August 18th fans from both sides will come together to throwdown and find out who has the fittest fans! Registration opens Monday May 28th with early bird pricing. Use code MURPH at check out. Ask Kyle/Kody or check out the FB event page for more info https://www.facebook.com/events/197642074210787/ Warm Up: 8 mins 3 Rounds 200 M […]

5/22/18 QuickFit

Warm Up: 5 Mins 30 Second Over Unders 30 Second Air Squats 30 Second Jumping Jacks 30 Second Inchworms 30 Second Mountain Climbers 1 Min Samson 30 Second Burpee Broad Jumps Shoulder Development: 6 Mins 3 Giant Sets of (or 6 mins): 3 Wall Walks 5 DB Strict Press 10 DB Push Press *Rest 1 […]

5/21/18

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia […]

5/21/18 QuickFit

Warm Up: 5 Mins 30 Seconds at each: KBS Ring Rows Torso Circles Inchworms Mountain Climbers Hollow Hold 200 M Run Core Development: 4 Mins 1/2 Tabata: 20:10 Hollow Flutters Walking Planks Metcon: 15 Min Cap 4 Rounds For Time: 10 Pull Ups 15 KBS 400 M Run

5/18/19

Freedom WOD Class Warm Up: 6-8 min 3 Rounds  6 Russian KB Swings 8 Inch Worms w/Push Up 10 Single Leg KB Deadlift (5 per leg) Mobility: 7 mins 90 sec/side lax ball glute/piriformis 2 mins /side lax ball quads Strength: 15 Mins Deadlift  **90%  + 10 LBS** of your 1RM to calculate load 75% X 5 85% […]

5/18/18 QuickFit

Warm Up: 5 Mins Complete all of the following 30 Second Lunges 10 Hip Circles Each Direction 30 Second Broad Jump Squats 10 Hip Abductions 30 Second Moutain Climbers 10 Hip “Super dog” Leg / Hip Development: 6 Mins 2 Giant Sets 10 / Leg DB Bulgarian Squats 10 Steps / Leg X Band Walk […]

5/17/18

Throw Back Thursday!  Freedom WOD Class Warm Up: 8 mins Med Ball Warm Up with a partner Wall Ball Shoots to partner 8 per person Rugby throw to partner 8 per side per person Soccer throw to partner 8 per person MB Sit up/pass to partner 8 per person Core Development: 5 min 4 Rounds […]

5/17/18 QuickFit

Warm Up: 4 Mins 2 Rounds 200 M Run 10 Ring Rows / Jumping Pull Ups 5 / Leg Jumping Lunges Core Development: 5 Mins EMOM x 5 Minutes 15 Sit Ups Hollow Hold to Finish the Minute Metcon: 16 Min 12 Min EMOM Odd: 8-12 Ring Rows Even: 8 / Leg KB Goblet Lunges […]