Congrats to everyone that competed this weekend! We had an amazing time throwing down with you all!

Now Lets Get Registered For The CrossFit Open!

Click the link below to register for the 2023 CrossFit Open. Also make sure you sign up for your Open shirt via the sign up sheet at the front desk.

Are You Team Kyle or Team Kody, Sign up to find out!

CrossFit DNR In House Competition Registration

Freedom WOD Classes

Warm Up: 5 Mins
2 mins /Side Lax Ball Chest and Shoulders
Then
2 Rounds
250 Row, Ski or Bike .3
10 Power Snatch
8 Air Squats

Strength:
Tempo or “Slow” Squat Snatch (Coach led 3 second count, see description below)
3×3 at 60, 65 & 70%
60 sec rest between sets 

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Back Squat 2-3-1-0
3×5 at 60%
60 sec rest between sets

• 2-3-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 12 Min Cap
1000 m Row, Ski or Bike 1.4
50 Alt DB Snatches 50/35
30 Burpees

Functional Bodybuilding Class

Chest and Biceps 

5×5 build to your heaviest set of 5
Bench Press

Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)

Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

Super Set
2×20
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags