Workouts have been release for the in-house competition on the 21st!

Remember the goal is to bring everyone together and have fun. We that said we can there are scaled+ options for movements and weights. If you’re not sure or worried about a workout or movement please ask Kody or Kyle.

Click the link below to register!

CrossFit DNR In House Competition Registration

Freedom WOD Classes

Warm Up 10 Mins
2 Rounds
20 Banded Lat Press Downs
20 Banded Tricep Ext
20 Banded Bicep Curls
10 Ring Rows
10 Russian Kb Swing
Then
90 Sec/side Lax Roll Lats

Strength/Conditioning: 15 mins
21-18-15-12-9 Cal Row or Ski
5-6-6-6-6 Strict Pull Ups Between Each Row or Ski
Or 5-4-3-3-3 Ring MU

Metcon: 16 Mins
4 Rounds
3 Min AMRAP
2 Muscle Ups or 4 C-2-B
4 Push Press 95/65
8 Russian KB Swings  53/35
1 Min Rest

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups