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These three ladies competed in the Cherry Creek Triple Threat Pro Division on Sunday. They placed 4th and were 1 point from 3rd place! 

Warm Up:
250 Row
10 Push Ups
15 MB Cleans

Tricep Barbell Crush 2 mins per arm

Strength: 12 mins
3×8 Giant sets climbing
DB Alternating Bench Press https://www.youtube.com/watch?v=unuUEfH4Az4
DB Alternating Curl
DB Flat Bench Flies

10 Min EMOM
2 Squat Cleans

Rest 2 minutes

3 Rounds
20 Box Jumps 24/20
16 Front Rack Lunge  75/55 (8 each leg)
12 Burpee

Elite Competition Class

1) Snatch 20 Mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM


2) Overhead Squats: 15 Mins
6×6 Across


3) Conditioning: 10 min
5 Clean (255/180)
10 Deficit HSPU
7 Clean (225/155)
10 Deficit HSPU
9 Clean (185/115)
10 Deficit HSPU


Image may contain: 1 person, standing and shorts

Warm Up:
Pizza Boy

Rotating ½ Tabata 20/10 (this will be 6 mins long)
V-Ups/Knee Ups
Russian Twist 15/10 plate
Flutter Kicks

40 Min cap
1600 M Run
300 Double Unders
75 Sit Ups
800 M Run
200 Double Unders
50 Sit Ups
400 M Run
100 Double Unders
25 Sit Ups

Elite Competition Class

1) Strict Press 20 mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

2) Conditioning
15 Min AMRAP
200 yd sled 115/80
400 M Partner Farmer Carry 105/70 per bar
1000 M Row
M.E Snatch 155/110


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Everything is better with a smile! 

Warm Up:
3 Rounds
5 goblet Squats
5 Russian kb swings

Quad crush 90 sec per leg

Strength: 12 Mins
3×8 Giant Set
KB/DB Single Arm Bent Over Row
DB Tricep Kick Backs
Lat Press Down (use Blue or Green band and pvc pipe)

With a 20 min Cap
100 Thrusters 75/55
EMOM 5 Pull Ups

Elite Competition Class

1)Gymnastics 15 mins
3 Supersets at the following decreasing %s of M.E Sets (90/80/70)
Strict Ring Dip – (same variation as M.E test)
Hand Stand Hold – Work on balancing away from wall. As many sets needed to accumulate %s
3 Min Rest

2) Deadlift
20 mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

3) Conditioning
150 Wall Balls
EMOM Perform 5 C-2-B Pull Ups



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Warm Up:
W/ unloaded bar
10 Reps working on Barbell path
Power Clean+Hang Squat Clean+Front Squat = 1 Rep


Partner Hamstring smash 90 sec per leg

 Strength: 12 Mins
3×8 Giant sets climbing
Wall Hack Squats (close stance)
Romanian DL
Bulgarian Split Squat

4 Rounds
9 Deadlifts 135/95
6 Power Cleans 135/95
3 Front Squats 135/95

Elite Competition Class

1) Cleans 15 Mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

2) Front Squats 20 mins

3) Conditioning
5 Rounds
10 Cleans
5 Muscle Ups


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Pain and Gain Hooligans, Pain and Gain!  

Warm Up:
Row 250
30 Second Hand Stand Hold
7 Man Makers

5 min
LAX Ball Thoracic Spin

Strength: 12 Mins
3×8 Giant sets climbing
Bradford Press https://www.youtube.com/watch?v=gD6XoIXGmDI
DB Lateral Raise
DB Revers Fly

Tabata 20/10
Cal Row
1 Min Rest
Push Press 55/45
1 Min Rest
Hang Power Snatches 55/45
1 Min Rest
Ring Push Ups

Elite Competition Class

1. Gymnastics 15 mins
3 Supersets at the following decreasing %s of M.E Sets (90/80/70)
Strict Pull-ups  – (same variation as M.E test)
Hollow Hold
3 Min Rest

2) Bench 15 Mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

3) Metcon:
10 Min AMRAP
8 Bar Facing Burpees 8 KBS (70/53)

4) Midline:
Tabata: 20/10
Plank Press
Russian Twists


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June’s Liberty Fundamentals Class starts today. If you see a new face in the gym Smile BIG, make them feel welcome and introduce your self to them!

Warm Up:
200 M Run
Pull Ups/Ring Rows
Push Ups

Bicep Barbell Crush 60 sec per arm
Chest Barbell Crush 60 sec per arm

Strength: 12 Mins
3×8 Super sets climbing
DB Alternating Bench Press (8 per arm) https://www.youtube.com/watch?v=unuUEfH4Az4
Straight Bar Curl

EMOM for 8 minutes:
3 Squat Snatch
Rest 2 Mins
In 15 Mins Complete
Run 800 M, w/ the remaining time
5 Burpees
7 Wall Balls 20/14
9 Box Jump 24/20

Elite Competition Class

Warm up:
W/unloaded bar
Barbell drills

1) Snatch 20 Mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

2) Front Squats: 20 Mins

3) Conditioning:
3 Rounds for time of:
50 Double-unders
10 Overhead Squats 185/130



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Did somebody say ab day?

Warm Up:
3 Rounds
5 T-2-B
5 Broad Jump squats

Strength: 12-15 min
3×8 Snatch

7 Min (Simon says style, coaches DO NOT GO GENTLE)
Hollow Body Holds/Arch Holds/Rocks/Flutter kicks/bike crunches etc..
3 Min Rest
10 Min EMOM (10 rounds on the min)of 50 M Sprint
s (athlete has 1 min to complete the sprint and walk back to the starting line to set for the next round/min)
3 Min Rest
10 min cap“Annie”
Double Unders

Elite Competition Class

1) 2 Rep Max
Strict Press

2) Back Squats + 10 lbs – 20 Mins
10 x 3

3) Conditioning
3 Rounds For time:
500 M Row
21 KB Swings (53/35)
12 C2B Pull-Ups


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Warm Up:
2 Rounds w/ unloaded bar
7 Pendlay Row Image result for pendlay rows
7 High Hang Power Snatch
7 Push ups

Banded: Shoulder/tricep

3×8 Super Set

KB/DB Single Arm Bent Over RowImage result for single arm bent over row

DB Tricep KickBacksImage result for tricep kickback

Chase’s 22nd BDay!
6 Rounds 22 Min Cap
22 Floor Press 55/45
22 Hang Power Snatch 55/45
22 Walking lunges
200 meter Run

Elite Competition Class

1) Gymnastics 15 min
3 Supersets at the following decreasing %s of M.E Sets (90/80/70)
Strict HSPU – (same variation as M.E test)
Hanging L-Sits
3 Min Rest

2) 2 Rep Max

3) Conditioning For Time:
60’ Handstand Walk
10 TTB
10 DL (275/195 or 70% at most)
60’ Handstand Walk
12 TTB
12 DL (275/195)
60’ Handstand Walk
14 TTB
14 DL (275/195)
60’ Handstand Walk
16 TTB
16 DL (275/195)

Ibrahim Alharthi

Q1. What have been your greatest successes (physically, mentally or emotionally) since you began? How does your body feel now compared to when you started and WHY?

My greatest success since I joined CrossFit DNR was that I achieved my goal of becoming a better overall athlete. I started CrossFit because I wanted to experience the maximum level of fitness that my body can achieve, and since I joined CrossFit DNR I was able to improve my level of fitness in every aspect and still continue to do so. When I first started CrossFit, my body could barely handle the workouts we do at the gym although I use to scale most of the workouts. Now I often go to the elite class and sometimes add an extra workout just to feel satisfied and then wake up the next morning ready to go again.

Q2. How has your life changed since starting CrossFit training? Has CrossFit transferred over into any other areas of your life?

I believe that CrossFit is a highly mental type of training, you need to train your mind to force your body to do stuff beyond your body’s will. My whole life I’ve been an active person and enjoy all kinds of sports, but I never realized the work you have to put in to be considered an athlete. Since I started CrossFit, I have learned that you have to go beyond your comfort zone to call it a real workout, way beyond, you have to embrace the suck and try to push your self to your limits in order to improve and acquire pleasant results. This was in fact a life lesson for me. I now know that I am capable of achieving anything but I will have to push my self and embrace the suck along the way to achieve what I want, the route might not be fun, but the results are definitely going to be worth it. .

Q3. What are the advantages of CrossFit style training compared to your previous workout styles?

Unlike any other type of training CrossFit training is a well-rounded type of training that is aimed to improve strength, endurance, power, speed, mobility and balance. My previous types of workouts were usually only focused on one of these aspects, so when I started lifting weights at the gym to improve strength and get bigger, I lost some of my cardiovascular and stamina abilities. CrossFit training made it possible to have it all at the same time.

Q4. What advice can you give to others?

My advice to everyone who is trying to be fitter is to get out of your comfort zone and push yourself to your limit every time, because that is the only way you are going to improve!

Athlete Specific Q. 1) It’s pretty well known that body weight/gymnastic movements are your jam, but would you rather win the workout “Murphy” or a 1 RM snatch at the CrossFit Games and why? 2) How would you compare your training experiences in the US versus back home in Oman?

  1. Although it would be super sick if I could snatch 300+ pounds, I would rather win the Murphy workout. Being able to snatch that heavy weight requires extreme strength, which is really badass. But winning “Murphy” requires endurance, speed, mobility, strength and power. In other words, winning a highly functional workout like “Murphy” requires you to be a more functional and fitter athlete.
  2. My first CrossFit experience back in Oman only lasted for about 3 weeks, so it was relatively short compared to my experience here in the US. But I could say that the coaches here are more experienced and made me get more into CrossFit. The coaches at CrossFit DNR are not only awesome and fun, but they give good attention to all the athletes and are always available to help and assist me with anything, which made my experience here at CrossFit DNR a really enjoyable and valuable one.


DNR if you didn’t notice the shirt Emily Kiesel was wearing on Saturday for “Murph” then take the time to check it out now. She made this shirt to honor her friend Jake Wykstra. Wykstra was assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, at Fort Carson. We are thankful for Jake’s service and every other service person that has paid the ultimate sacrifice.

Warm Up:
250 Row
15 Air Squats
12 Inch Warm Push Ups

Banded: Hips/Hams

3×8 Super Set Climbing
Romanian Deadlift (slow and controlled)
Bulgarian Split Squat

Image result for Bulgarian Split Squat

EMOM for 10 minutes: (coaches stagger heats by 2 mins if needed)
3 Squat Cleans

Rest 2 minutes

500 Meter Row
50 Thrusters 45/35
30 Pull ups

Elite Competition Class

1) 2 Rep Max 15 Min

2) Back Squat + 10 lbs 20 Min

3) Death By:
Clean and Jerk 135/95

*After Final C&J each set, lower the bar to your back and perform the same number of Back Squats within the same minute*

If you fail you will perform 10 Medball Squat Cleans on the minute until the final athlete fails