2/7/18 QuickFit

Warm Up: 4 Min
Burpees to Lady GaGa’s on the edge

Shoulder Development: 4 Min

3×8-10  of Victory

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3×8-10 of Row

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Technique Review / Workout Brief:

Metcon: 14 Min
Partner 14 Min AMRAP
10 Wall Balls 20/14
8 Jumping Pull Ups
6 DB Hang Power Cleans

The goal is to get a round done every minute so work hard when its your turn to work!
This is a you go I go partner wod. Partner “A” will complete an inter round then switching with partner “B”. Partner “B” will complete an inter round while “A” rest and so on.


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Freedom WOD Classes

Warm Up: 5 Mins

5 Rounds or 5 Mins
5 PVC Snatch Grip DL
5 Hang Power Snatch
5 Squat Snatch
5 Jumping Pull Ups

S&C EMOM: 13 Mins

5 Min set up – warm up to 70% or work technique

8 Min EMOM
Odd: 4-6 Tn’G Snatch (~70%)
Even: 1-5 Ring MU or 5 Negative Ring Rows

Mobility: 6 Mins

3 Min / Side Lax Roll Quad
2 Min / Side Roll Scap Border w/ Lax ball

Metcon: 10 Min

10 Min AMRAP:
3 Hang Snatch (135/95)
7 Lateral Burpee Bar Overs

Elite Competition Class – 1/9/18

1. Weighted Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
12 Strict Handstand Push-ups (20/14 Weight Vest)
*Increasing by 2 repetitions from last week

2. Conditioning
5 Rounds of:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles Sprints
rest 4 minutes between rounds

3. Midline Conditioning
4 Sets, Not for Time:
20 Weighted AbMat Sit-Ups
8 Glute Ham Raises


2/6/18 QuickFit

Warm Up: 5 Min
3 Rounds
2 Turkish Get Ups Each side
6 Dragon Flags

Technique Review / Workout Brief:

Metcon: 16 Min
45 sec on / 15 sec off. You will spend 4 rounds at one station before rotating to the next station.
Russian Twist 15/10
Row for Meters
Plate Sit Ups 15/10  https://www.youtube.com/watch?v=NVjdD3b6tys
Plate Step Ups 24/20 (15/10lbs)

Modify plate sit ups to regular sit ups holding the plate on your chest if needed.


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The Eagles won the Superbowl! but… the real winners were the Justin Timberlake Fans! #JTbroughtsexyback

Freedom WOD Classes

Warm Up: 3 Mins

1:00 @ Each Station
Row @ warm up pace
Air Squats
Walking Samson

Row Conditioning: 12 Mins

Row Intervals: Alternate w/ a partner or take 1:1 rest
400 M Sprint
300 M Sprint
200 M Sprint
100 M Sprint

Mobility: 6 Mins

2 Min / Side Hamstring smash on rack

Metcon: 14 Min

3 Rounds For Time:
50 Air Squats
30 Sit Ups
10 Strict Pull Ups

Elite Competition Class – 1/8/18

1. Snatch
On the 2:30 x 5:
5 Touch and Go Squat Snatches
Athletes choice on weights

2. Ring Muscle-ups
12 Strict Ring Muscle-ups
Rest 2:00
9 Strict Ring Muscle-ups
Rest 2:00
6 Strict Ring Muscle-ups

3. Back Squat
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

4. Conditioning
7 Rounds:
10 Hang Squat Snatches (95/65)
30 Double Unders

5. Conditioning
AMRAP 5:00
Barbell Facing Burpees
On the Minute: 3 Power Cleans (255/170)


Brother Bro’s Barbell Club

Monday (Session One)
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

In 20 minutes, build to a 1-RM Snatch

Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3-4 reps

*Sets 1-3 @ your 6-RM weight
*Sets 4-6 @ 95% of your 6-RM weight

Aim for 4 reps on every set. If you are unable to keep up with 4 reps, drop it down to 3 reps.

Four sets of:
Romanian Deadlift x 8 reps @ 70% of 1-RM Clean
Pull-Ups x 8 reps
Rest 30 seconds

2/5/18 QuickFit

Warm Up: 3 Min
30 Sec Torso Circles
30 sec banded reverse fly
30 sec banded curls
30 sec slow push up
30 sec Jumping Jacks
30 sec Jump Squats

Core Development: 6 Min
3 Rounds
30 Sec Glut Bridge
30 Sec Fluter Kicks
30 Sec Medball Russian Twist
30 Sec Banded Good Morning

Technique Review / Workout Brief:

Metcon: 13 Min Cap
Buy In: 400 M Row
7 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Cash Out: 400 M Row


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If you’re signing up for the CF 2018 Opens make sure to download the free app to keep track of your workouts and placements

Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds or 5 Mins
5 / Arm DB Snatch
5 / Arm Single Arm DB Bent Over Row
10 Front Squats – Unloaded BB
5 Burpees

S&C EMOM: 8 Mins

9 Min EMOM (3 Rounds)
Min 1: 8/12 / Side Alternating DB Snatch (53/35 or scale)
Min 2: M.E Burpee Over Box (24/20)
Min 3: Rest

Mobility: 8 Mins

Static Stretch (Short Holds)
Shoulders / Hips / Legs

Metcon: 13 Min Cap

For Time:
400 M Run / 500 M Row / .7 Mile Bike
60 Front Squats (95/65)
30 Pendlay Rows (95/65)
400 M Run / 500 M Row / .7 Mile Bike

Elite Competition Class – 1/5/18

1. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

2. Conditioning
3 Rounds:
8 Ring Muscle-Ups
100′ Handstand Walk
12 Dumbbell Squat Snatches (80/55)

3. Odd Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – :40 Seconds Strict Max Ring Dips
Even Minutes – :40 Seconds Max D-Ball Cleans (150/100)
Athletes choice on weight

4. Conditioning
On the 3:00 x 8
16/13 Calorie Ski Erg
16/13 Calorie Row
16/13 Calorie Bike


Brother Bro’s Barbell Club

Friday (Session Three)
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Every minute, on the minute, for 3 minutes (3 sets):
Front Squat + Jerk x 1 rep @ 30-40% of Jerk 1RM

The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.

Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk

*Sets 1-2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Sets 7-8 – 1 rep @ 90%
*Sets 9-10 – 1 rep @ 85%

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80%

Every 2:30, for 15 minutes (6 sets):
Front Squat

*Sets 1-2 – 5 reps @ 75-80%
*Sets 3-4 – 4 reps @ 80-85%
*Sets 5-6 – 3 reps @ 85-90%

Four sets of:
Bench Press x 8 reps
Hanging Leg Raises x 20 seconds
Rest 30 seconds

Build in weight as you go for the Bench Press.

2/2/18 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
2 Round Rotating Tabata 20/10
Hollow Hold
Russian Twist
Flutter Kicks
Heel Touches (V-Ups)

Technique Review / Workout Brief:

12 Min AMRAP
10 Med Ball Cleans 20/14
15 Box Jumps 24/20
10/leg KB Goblet Reverse Lunges
15 Low plate lat runners https://www.youtube.com/watch?v=V-uip9t8M8A
10/leg KB Goblet Russian Step Ups 24/20

Nathan Trujillo

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?

Wow, where do I begin? I feel like CrossFit was the breakthrough I needed to prove to myself that I’m physically capable of doing more than I thought I ever could. I started at DNR shortly after my 30th birthday, and I can honestly say that I’m more well-rounded in my athletic ability and much healthier than I was in my 20s. I was your typical gym rat before starting CrossFit, and I lifted primarily for the sake of vanity. When I didn’t see the results I wanted, I would get very discouraged and over-train. Not to mention, my diet was pretty terrible since I was eating lots of junk like I did when I was busy with graduate school. My first few months at DNR was a rude awakening, but in a good way! I thought I was strong coming in, but my endurance was poor, and every workout I did had to be scaled. When I started to see that I was getting faster, stronger, and more resilient, I wanted to keep coming back for more. When I think about some of my greatest successes at DNR, I will always remember moments like connecting my first set of double-unders, completing my first CrossFit Open, getting on the podium at last year’s Project Uplift, and finally getting my first muscle-up.

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

CrossFit helped re-establish my confidence and my motivation for working out. I look forward to the workouts every day, and I’m no longer worried about thinking “I can’t” or “I’ll never be good enough” when it comes to physical ability. In my personal life, CrossFit came at a time when my anxiety and stress hit an all-time high. It’s been the escape I desperately needed in my daily routine so I could re-focus and enjoy other parts of my life.  I’ve developed so many great friendships along the way, and the community of people we have at DNR is unparalleled. It is truly an incredible feeling to have people surrounding you that are genuinely excited when you achieve your physical goals.

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

Before joining DNR, I was very skeptical and, I’ll admit, I made lots of unfair judgments about CrossFit. What I love about CrossFit-style training is that it improves overall functionality, and I don’t have to think about what I’m going to do each day. Kyle and Kody have everything programmed to prepare us for the next major event of the year; I just walk in and get straight to work with what they have written on the whiteboard. The workouts are always different, and they’re usually not body-part specific. In the past, I hated training legs, but since CrossFit mixes other things like gymnastics and cardio in addition to weightlifting, I’m able to focus on my entire body, as opposed to one muscle group. Who would have thought I’d actually grow to like squats!? I also love that CrossFit puts a heavy emphasis on mobility each day; that is something I never focused on in my previous workouts, but it has helped tremendously with the Olympic lifts.

Q4. What advice can you give to others?

If you have been thinking about trying CrossFit, but have been putting it off, don’t wait any longer and don’t be intimidated. I promise you will surprise yourself! Don’t let the heavy barbell weights or complicated movements scare you away. Every workout can be scaled, and the coaches are there guide you every step of the way. Listen to what your body is telling you. If something doesn’t feel right, allow Kyle, Kody, or one of the other coaches evaluate what you might be doing wrong. Don’t be afraid to take time for your body to recover. If there’s one thing I’ve learned over the past year, it’s that overworking yourself with an injury (even a mild one) can set you back.  Sometimes you must remind yourself to check your ego at the door, don’t be stubborn, and take care of your body.

Athlete Specific Q.

1) You are a shoe guy no question, but how many pairs of shoes do you have and is it necessary to make sure they match your outfit?

One thing Kody and I have in common is our love of shoes. If we’re talking specifically about CrossFit shoes, I now own four pairs. I’m sure the number of other shoes in my closet is getting a little ridiculous. I didn’t realize this till recently, but all of my Reebok shoes contain some combo of red, black, white, and grey. I’m sure it won’t be long before I give in and buy myself a pair of red and black Nano 8 Flexweaves. Is it always necessary to make sure they match my outfit? DUH!

2) What is your favorite exercise movement and why?

My favorite exercise movement right now would have to be the muscle-up. I struggled to get my first one for such a long time and finally something clicked last summer. I have a feeling they’ll show up again in the Opens this year, and when they do, I’ll be ready!


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Attn. Hooligans: Please remember to sign up for open gym slots if you plan on staying for multiple classes as we’ve had some classes with too many open gym athletes for the WOD Classes to operate efficiently. Thank you studs

Freedom WOD Classes

Warm Up / Technqiue: 10 Mins

2 Rounds – 5 mins
5 Hanging Knee Raises
10 DL Unloaded BB
10 Power Snatch Unloaded BB
5 Lateral Burpee Bar Overs


5 Min Snatch Barpath

Metcon: 9 Mins

“15.1 Open Workout” – refer to 8/30/17 for last score
15 T2B
10 DL (115/75)
5 Snatch (115/75)

Mobility: 8 Mins

2 Min / side Roll Forearms
90 Sec / Side Front Split

Midline Accessory: 9 Min
3 Round Rotating Tabata (45:15)
Row Sprint For Cals
4 Crab Toe Touch + 4 Kick Throughs (repeat for 45 secs)
Mountain Climbers


Elite Competition Class – 1/6/18

1. Run
5:00 On, 2:30 Off
1:00 On, 1:00 Off
4:00 On, 2:00 Off
1:00 On, 1:00 Off
3:00 On, 1:30 Off
1:00 On, 1:00 Off
2:00 On, 1:00 Off
1:00 On

2. Rope Climbs
For Time:
10 Legless Rope Climbs

3. Power Clean + Split Jerk
Build to a Heavy Complex:
7 Deadlifts
5 Hang Power Cleans
3 Split Jerks

4. Conditioning
3 Rounds:
5 Deadlifts (405/285)
10 Parallette Handstand Push-ups
20/15 Calorie Assault Bike
Directly into…
150′ Double Kettlebell Overhead Walking Lunge (53/35)

2/1/18 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 Brief:

Metcon: 14 Mins
4 Rounds
10 Split Stance DB alternating Curls (10per arm)
10 Split Stance DB alternating Shoulder Press (10per arm)
20 Split Switch https://www.youtube.com/watch?v=15v_gKSKTF0
10 Hang Power Cleans

Note: switch your split stance after the DB alternating Curls i.e. left leg forward, right leg back for curls then switch stance to right leg forward, left leg back for shoulder press.