*************CrossFit OPENS Registration is Live *************
The CF Open is the qualifer for the CrossFit Games but more important to DNR, it’s an amazing community event! Our hope is to have every athlete register at games.crossfit.com and participate in Friday Night Lights each week for 3 weeks (not 5 this year..) We are working on a t-shirt design for the ’21 Opens so stay tuned!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds:
5 Muscle Cleans & Strict Press
5 Power Cleans & Push Press
5 Front Squats
20 Banded Pull Aparts

Mobility: 10 Mins
Coach Lead Banded Shoulder Stretches

Strength/Technique: 18 mins
18:00 to Complete all of the following:

2 x 3 Split Jerks w/ 2 sec pause
*Use these sets to build in weight and warm up

3 x 3 Split Jerk 65-70% *not touch and go*

2×8 Push Press – Build to heavy (~90% of strict press)

Home WOD: 18 Min Cap
21-15-9 For Time:
Hang Power Cleans (115/75) OR Alt DB Clean & Jerks (21-15-9 reps total)
Lateral Bar Over Burpees

Metcon: 9 Min Cap
21-15-9 For Time:
Hang Power Cleans (115/75)
Lateral Bar Over Burpees