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Enjoy your Independence Day Hooligans! DNR will be closed today, we’ll see you all Thursday!


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Here is your friendly reminder, DNR will be closed tomorrow for Independence Day. Stay safe and enjoy the holiday!

Freedom WOD Class

Warm Up: 8 Mins
2 Rounds
8 Hand Release Push Ups
8 Toe to Bars
2 Wall Walks
15 Banded Reverse Flies

Then 90 Seconds / Side LAX Roll Back OR Front of Shoulder

Strength: 15 Mins

3 Rounds Not For Time
4-6 Negative HSPU (3-5 Seconds – kick back up if necessary) – 1 Min Rest
10 DB Chest Press – 1 Min Rest
10 Skull Crushers – 1 Min Rest before next round

Metcon: 20 Min Cap
Partner Workout
Bench Press (135/95)
Toe to Bars

*Alternate and split reps as desired. Only 1 athlete works at a time.

Elite Competition Class

1. Air Runner
5 Rounds:
15 Calorie Run
Rest :30 Seconds
12 Calorie Run
Rest :30 Seconds
9 Calorie Run

2. Kipping Parallette Handstand Push-ups
For Time (Including Rest):
Rest 2 minutes between sets

This will be a benchmark repeated in weeks time. Modify this volume to 12-9-6 or 9-6-3 to ensure that we can complete the first set in at most, 3 sets with shorter breaks between.

3. Stamina Squat
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
First week of this progression.

4. Conditioning
3 Rounds:
30/21 Calorie Assault Bike
100 Double-Unders
50′ Walking Lunge* (175/115)

Round 1 – Back Rack
Round 2 – Front Rack
Round 3 – Overhead


Brother Bro’s Barbell Club

Session Two
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip Behind The Neck Push Press + Overhead Squat x 1 rep

Build over the course of the 4 sets.

Every 2 minutes, for 20 minutes (10 sets):

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 80%
*Sets 8-10 – 1 rep @ 85-90%

In 15 minutes, build to a 1-RM Power Clean + Power Jerk

Every 2:30, for 10 minutes (4 sets):
Deadlift x 5-6 reps @ 75%

Performance Power Training

Jet Fuel:
Row 500
50 unbroken Wallballs (total)
*Partners may switch wallballs back n forth at anytime, but the ball may not hit the ground, and it may not be handed off. It must be tossed to the wall and caught by their partner. 5 Burpee penalty each time the ball drops

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
4rm Beltless
2×15 @70%
*Your pain brings me great joy
*Compare to 6rm from June 12th

Goblet Reverse Lunge https://youtu.be/aWStzimpKZs
3×8 Each (alternate)
DB Russian Twists https://youtu.be/OYN6TpZOORw
5×30 seconds

6 rounds:
:30, Single Arm KB Cleans (squat)
:30, Single Arm KB DL
:30, to sprint 20m. Rest remainder of 30 seconds.
*Switch arms every round
**This is unilateral stability again. Push the pace, but do not go too fast and lose tension, or rotate the spine or hips. Focus on straight upright posture and position.

7/3/18 QuickFit

Warm Up
Jump Rope
KB RDL (light)

Hip Development
20 Hip Bridges
15 Lying Leg Abductions (per side) 20 Banded Monster walks forward
20 Banded Monster walks backward

Metcon (13min)5 Rounds
30 seconds Bicycle Crunches
30 seconds Jump Rope
30 seconds KB Goblet Squat
30 seconds KB Deadlift
30 seconds KB Upright Row


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Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest wildfire ever in Arizona.

In Memory Of
Jesse Steed, 36

Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23

Freedom WOD Class

Warm Up: 4 Mins
2 Rounds
200 M Run
5 Muscle Cleans
10 Power Cleans
10 Steps / Side X Band Walks

Metcon: Hotshots 19
Six rounds for time of:
30 Squats
19 Power clean 135/95
7 Strict Pull Ups
400 M Run

Elite Competition Class

1. “Van Damme”
For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

2. Odd-Object Conditioning
4 Rounds:
50 Meter Yoke Carry
Build to a heavy carry

3. Row Conditioning
On the Minute x 12:
Minutes 1-2-3: 21/18 Calories
Minute 4: Rest
Minute 5-6-7: 18/15 Calories
Minute 8: Rest
Minutes 9-10-11-12: 15/12 Calories

4. Midline
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off

Brother Bro’s Barbell Club

Monday (Session One)
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 91%
*Set 5 – 1 rep @ 96%
*Sets 6-8 – 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.” In 18 minutes, build to a 3-RM Front Squat

Three sets of:
DB Bench Press x 10 reps
Romanian Deadlift x 8 reps @ 75% of 1-RM Clean
Rest 30 seconds

Performance Power Training

Week 2, and The beginning of July. If you aren’t tan by now, rethink your life’s priorities.

Monday, July 2nd, 2018
Jet Fuel: 
1min Jump Rope
3x:30 stations
Bandy Shoulder Press https://youtu.be/OyybAeN48LY
Band Pull aparts https://youtu.be/4lGB6YWuwlA

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press/Shoulder Press
Every 2 minutesx8 (16mins total)
1: Bench Press 3 reps @55%
Max Reps Empty BB shoulder press
2: Rest
*Bench and shoulder press in the same minute, perform max reps sh. Press for the remainder of the minute. Rest the entire next minute.

Red Only: Tabata empty BB Shoulder press
Drag Rows https://youtu.be/SUrcyZIGEqE
DB Preacher Curls https://youtu.be/kJ0V2ooPqvE
Reverse Skull Crusher https://youtu.be/gQ0MyGf0J40

After Burner:
7 min AMRAP:
7 DB Pushups https://youtu.be/UxNxdjt-OIg
15 Double Unders or :20 Jump Rope
*Hands on DB’s, ROM is deeper than usual. Scale to regular pushup, then banded, etc. no knees. Elevate.
**Numbers less this week, the idea is to be able to continue to move quick. Scale the numbers accordingly.**

7/2/18 QuickFit

WARM UP (6min)

400m Run
E-W Sampson Stretch (down)
E-W High Skips (down & back)
E-W Lunges (down)

METCON (20min)
:20/:10 Tabata Split Jumps

1min Rest then

3 Rounds of:
400m Run
20 Russian KBS
10 Burpees

Cedric Wee

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? 

I guess outside of the gym, it would be finally graduating from CSU. I’d remember Tuesdays when I had hours of studying with formaldehyde smelling cadavers and brains throughout my senior year; being fully mentally exhausted by the end of the day. However, DNR was always an emotional pick me up at the end of the day; I’d literally rush to the bus almost every weekday just so I didn’t miss class. It really made senior year much more bearable, thanks for that one guys. Inside the gym however, there hasn’t really been a ‘greatest’ success for me, it’s mostly little tiny victories like, beating my previous time for a hero WOD, going through a workout with just a tiny bit more weight, and breaking that PR; but hey a victory is a victory.

Inside and outside the gym I feel like my body has definitely gotten fitter compared to when I started, I’m not sure how to word it but I guess I just feel a lot more capable; if that makes sense.

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

I think it was the end of high school when my parents brought me to a chiropractor and I got diagnosed with minor scoliosis. The chiropractor gave me like sets of core developing exercises and suggested that I start swimming. So fitness, at that point, just became an effort to correct an ailment, nothing more. Since correcting my spine, exercise just became a lot more of a chore because of how it started. However, since starting CrossFit, fitness became a lot more than just fixing a problem, it became way more enjoyable and I became (and continue to become more) aware of safety cues. So, CrossFit training made exercise fun and safe for me, despite killing me after almost every workout.

The part about CrossFit that has transferred over into other areas of my life the most, is my mentality of handling difficult tasks. During every workout I’d usually say to myself “well, at least it’s not Murph” or “at least it’s not thrusters”, and eventually that began spilling into how I handle problems in my life; the problem can be a lot worse so I just become thankful that it’s not as bad as it could be. Another aspect of CrossFit that bled to other parts of my life is that feeling of “this seems hard, but I really want to try it”; CrossFit, in short, gave me a sense of determination when I get handed life challenges.

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

I didn’t really have a set workout style format before CrossFit but I guess the advantages that CrossFit style training has over my previous workout style is efficiency in movements and a lot more capacity for improving muscle and cardiovascular endurance; in layman terms, CrossFit make move bar smart and the breath-ey less hurt-ey.

Q4. What advice can you give to others?

Celebrate the tiny victories you have in the gym and in life; it’s natural to feel inferior when that other person has like 10 thousand more pounds on their bar but don’t forget to strive to that level; and lastly, always prioritize safety by working within your ability, you can always strive to reach new heights when you feel you’re ready for it.

Athlete Specific Q.
1) What or who do you aspire to be, what do you want to be when you grow up?
2) Dogs or cats? Why and what is your favorite breed? 

1) My career goal is always to be a research scientist, what research I want to do however is the million-dollar question that I need to answer.

2) I like dogs more than cats but if there’s a cat in the room, I’d pet it regardless (I’d pet it good). I like dogs more because based on my interaction between both of them, dogs always seem to be more friendly. The last question is not a fair question, it’s like asking “which of your children do you love most”, so my answer is I love all breeds. However, my dogs back home in Malaysia happen to be toy poodles, so I do love me some poodles.


Sleeveless Saturday!

Freedom WOD Class

“Fight Gone F*** You Up”
4 Rounds of
1 min at each station
Front Squat 225/160
Calories Row
Box Jump 30/24
Push Press 135/95
KB Swings 70/53

1 min rest between rounds

Perform 1 minute of work at each of the 5 stations (= 1 round). Move immediately to the next station after 1 minute. The clock does not reset or stop between movements. After the 5 station rest 1 min. One point is given for each rep, except on the rower where each calorie is one point.

Performance Power Training

5 Deadlift
20 Evil Wheels https://youtu.be/jXQzPHpgW84
*Rest as needed between sets
**Depending on the deadlift weight, this may require (2) barbells so it will roll easily.
1min Max Distance Prowler push @80% Bodyweight
Max Reps Pushups in one unbroken set
*Rest as needed
*Scale pushups to get at least 15 unbroken


On June 30th 1969 Joe Frazier was on the Dick Cavett Show, Ron Santo of the Chicago Cubs was the cover of Sports Illustrated and The Legend Mark Wojtal was born!

Freedom WOD Class

Warm Up: 4 Mins
2 Rounds
30 Secs Up Downs
30 Secs Jumping Jacks
30 Secs Hang Power Clean w/unloaded bar
30 Secs Inch Worms

Strength: 25 Mins
Max Out Day!
Deadlift (note if you just came out of Liberty Fundamentals do NOT max out, look for a challenging 3 reps)

Metcon: 17 Min
Happy 49th BDay Mark Wojtal!

6 Burpees Plate Jumps 45/25
9 Russian KBS 53/35

1 min rest

4 Hang Power Clean 115/75
9 Lateral Burpees Over Bar

1 Min Rest

5 Min
30 Cal Row
with remaining time AMRAP Burpees

Post Score on white board.

Elite Competition Class

1. Gymnastics Conditioning
For Time:
9 Parallette Handstand Push-ups
3 Peg Board Ascents
7 Parallette Handstand Push-ups
2 Peg Board Ascents
5 Parallette Handstand Push-ups
1 Peg Board Ascent

2. Snatch Balance (On the 0:00) 
Build to a Heavy 1-Rep

3. Snatch Pull + Hang Squat Snatch (On the 5:00) 
Build to 75%

4. Squat Snatch (From 10:00 – 15:00) 
Build to a Heavy Single

5. Conditioning
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)

6. Midline
Not for Time:
750 Meter Row
50 AbMat Sit-ups
500 Meter Row
35 Weighted AbMat Sit-ups (Light Load)
250 Meter Row
20 Weighted AbMat Sit-ups (Heavy Load)

Brother Bro’s Barbell Club

Friday (Session Three)
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).

Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Snatch
*Sets 3-4 @ 80% of 1-RM Power Snatch
*Sets 5-6 @ 85% of 1-RM Power Snatch

Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 2 reps @ 80%
*Sets 9-10 – 2 reps @ 80-85%

Every 2:30, for 12:30 (5 sets):
Back Squat

*Sets 1-3 – 3 reps @ 85-88%
*Sets 4-5 – 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

Performance Power Training

Friday, June 29th, 2018
Jet Fuel:
Row 500
2x100m row time trial
*100m AFAP!! Rest 2mins between attempts

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Deadlift/Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @45%
*1st rep, 1 count pause at knees, 2ns rep, fast
6×4 @60%

Single Arm DB Stepups https://youtu.be/iot6Ii4_W3w
3×8 (each) (do not alternate. All 8, then switch legs)
DB RDL https://youtu.be/MTaelOeeIxk
3×12 (db in both hands)

5 min AMRAP: https://youtu.be/IXppaoSjPTQ
10 KB Swing (eye level)
10 Goblet Squats

6/29/18 QuickFit

Warm Up: 5 Mins

3 Rounds
100 M Run
10 Jumping Pull Ups
10 DB Chest Press
10 Squats

Metcon: 20 Mins

Cindy: 20 Minute AMRAP
5 Pull Ups (Scale to 3)
10 Push Ups (Scale to 6)
15 Squats (Scale to 9)


On June 28, 2005, a team of four Navy SEALs, tasked for surveillance and reconnaissance of a group of structures known to be used by Ahmad Shah and his men, fell into an ambush by Shah and his group just hours after inserting by fastrope from an MH-47 helicopter in the Hindu Kush of Afghanistan.
The team members were team leader Navy Lieutenant Michael P. Murphy of SEAL Delivery Vehicle Team 1 (SDVT-1), based out of Pearl Harbor, Hawaii; Petty Officer Second Class Danny P. Dietz from SEAL Delivery Vehicle Team 2 (SDVT-2), based out of Virginia Beach, Virginia; Petty Officer Second Class Matthew G. Axelson from SEAL Delivery Vehicle Team 1 (SDVT-1); and Navy Hospital Corpsman Second Class Marcus Luttrell, of SEAL Delivery Vehicle Team 1 (SDVT-1). After moving to a pre-determined, covered overwatch position, from which the SEALs could observe the Named Areas of Interest, the team was discovered by local goatherders. After determining that they were civilians, and not combatants, Lieutenant Murphy had them released, as was protocol in the area of operations at the time, according to rules of engagement.  Three of the four SEALs were killed in an ambush; a quick reaction force helicopter sent in for their aid was subsequently shot down with an RPG-7 rocket propelled grenade by one of Shah’s men, killing all on board; 8 Navy SEALs and 8 U.S. Army Special Operations aviators.

Freedom WOD Class

Warm Up 6 mins
200 M Run
2 Rounds
5 /side Single Leg KB RDL
7 Kip Swings
9 Banded “W” Slow and controlled

Strength: 10 Mins
Re-Test Max Effort Day!
Pull Ups

Metcon: 25 mins
Operation Red Wing 6/28/05
400m Run
28 Push Press 75/50
28 Deadlifts 75/50
400 M Run
28 Push Press
28 Deadlifts
400 M Run
28 Push Press
28 Deadlifts
400 M Run

Post Score on white board.

Elite Competition Class

1. Snatch Primer
3 Muscle Snatches + 3 Overhead Squats
1 Set – 40%,
1 Set – 45%,
3 Sets – 50%

2. Snatch
On the Minute x 12
Power Snatch + Hang Squat Snatch
Minute 1: 60%
Minute 2: 64%
Minute 3: 68%
Minute 4: Rest
Minute 5: 72%
Minute 6: 76%
Minute 7: 80%
Minute 8: Rest
Minutes 9-10-11: Build to a Heavy Complex

3. Overhead Squat
Build to a Heavy Single

4. Conditioning
For Time:
2,000 Meter Row
Directly Into…
5 Rounds:
16 Toes to Bar
12 Push Jerks (155/105)
8 Alternating Dumbbell Squat Snatches (80/50)

Performance Power Training

Thursday, June 28th, 2018
Jet Fuel: Overhead for the main focus today. Then a DB extravanganza.
3 min assault bike arms only @50rpm (ladies 60rpm (dudes)
-Switch anytime the rpms drop below the threshold
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
Max 2
2xMax reps Strict press @50% of 2rep weight
*Compare to max 4 June 7th

DB Bench
5×10 Heavy
Weighted Chinnup
*Scale to unweighted, then to jumping w/ negative
Bandy Curls/Pushdowns https://youtu.be/eoWDUIK4gmMhttps://youtu.be/llCOtaJIzNw

Renegade Rows https://youtu.be/bFHSIYT7S0A
DB Push Press
*The weight should not be so heavy that the hips cannot stay low and straight during the rows.
*Same weight for both