Behold!!!
Your 2025 CrossFit DNR Open Shirts!
This Year We Will Be Hosting The CFDNR In-House Open.
How Do You Register And Become Part Of The Fun?
$40.00
*Gets You A Shirt or Tank*
(pre-order at the front desk. Note: hoodies can be ordered for an additional cost)
*You Will Be Placed On One Of the Three Teams Captained By Your CFDNR Coaches*
*Each Week Will Have A Fun Theme, That The Team Will Dress Up For
*You Will Be Entered In To A Weekly Drawing For Some Fun Prizes Including*
-A Custom Pair Of Nike Metcons
-TYR Sunglasses & Alpha Toro Workout Socks
*And Finally Our Karaoke After Party! Held On Friday March 14th After the last Workout*
-Food will be provided
-BYOB
Team & Captains
“The Grateful Deadlift”
Ana
Zack
Taylor
Dirk
“Pumping Iron Maidens”
Kyle
David
Bryan
Rachel
Van Scalin’
Kody
Tyler
Cassandra
Emma
Freedom WOD Classes
Warm Up: 8 Mins
10 push up
10 strict press
10 jerk
10 split jerk
10 Deadlifts
Strength: 20 Min Cap
4 Mins To Warm Up To First Working Weight
8 Mins
Strict Press to Jerk
3×5 at 50, 55 & 60% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.
8 mins
Split Jerk w/ 2 Second Pause in Receiving Position
5×2
Set 1-2: 60%
Set 3-4: 65%
Set 5: 70%
Metcon: 12 Min Cap
3 Rounds
5 Wall Walks
50 DU
15 Bench @50%
Olympic Lifting
Warm Up: 8 Mins
Coach Lead
Technique: 15 Mins
3 x 5 Tall Cleans – Light Weight
3 x 5 High Hang Squat Clean – Moderate
3 x 5 Hang Squat Clean – 75-80%
Strength: 20 Mins
4 sets of 2 unbroken complexes:
1 Complex = 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk
*Build in weight each round
Functional Bodybuilding Class
Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Dive Team
Warm Up: 10 Mins
3 Mins /side Quad Smash
-then-
20 Air squats
20 Step ups
10 KB RDL (53/35)
Strength&Conditioning: 10 Mins
1 Rounds Max Effort
12 Cal Bike Sprint (all out sprint)
30 Secs Squat Jump
Move immediately into Max Effort Squat Jumps
90 Sec Rest -Then-
1 Rounds Max Effort
12 Cal Bike Sprint (all out sprint)
30 Sec Alt Lunge Explodes
Move immediately into Max Effort Lunge Explodes
Metcon: 15 Min Cap
4 Rounds:
10 KB Goblet Squats
15 Russian KB Swings
20 KB Box Step Ups With Knee Drive
