Shirt Order Deadline 2/14/25
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
2 min PVC ROM
-then-
8 Banded T/Y/I
8 Strict Press
8 Push Press
8 Push Jerks
Strength: 20 Min Cap
10 Mins To Warm Up To First Working Weight
9 Mins
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 95%
Metcon: 15 Min Cap
8 min AMRAP
100 m Run
8 Lt Arm DB Floor Press 50/35
100 m Run
8 Rt Arm DB Floor Press 50/35
– DIRECTLY INTO –
For Time: 7 min cap
600 m Run
40 Sit Up
20 Double DB Floor Press 50/35
Olympic Lifting
If you’re competing at the meet this Saturday lets get a good idea of your targets!
Warm Up: 8 Mins
Coach Lead
Strength: to end of class
20-25 Mins – Snatch
20-25 Mins – Clean & Jerk
Build in weight with 2-3 minutes of rest between each set. Example of building sets
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
1 @ 85% Then build
Alternative Strength: to end of class
5 x 5 Snatch
5 x 5 Clean & Jerk
3 x 5 Lift Offs
3 x 5 Hang High Pulls
3 x 5 High Pulls
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
5 Mins of mobility
-then-
2 Rounds
5 Push Ups
10 Plank Step Ups
15 Crunches
Strength: 8 Mins
5 Rounds
1 Min to Complete
10 Hollow Rocks
10 V Ups or Tuck Ups
10 Straight Leg Hip Lift
10 10 Hollow Rocks
30 Second Rest
Metcon: 15 Min Cap
5 Rounds
25 Sit Ups
12 Barbell Floor Press
Every Min On The Min Stop what you are doing and preform 5-8 Ball Slams (including Min 0:00)
Hockey Team
****Mobility and recovery preparing for there drive to AZ****
Crew Team
Warm Up: 10 Mins
5 Mins of mobility
-then-
2 Rounds
5 Push Ups
10 Plank Step Ups
15 Crunches
Strength: 8 Mins
5 Rounds
1 Min to Complete
5 Hollow Rocks
10 V Ups or Tuck Ups
10 Straight Leg Hip Lift
5 10 Hollow Rocks
30 Second Rest
Metcon: 15 Min Cap
5 Rounds
25 Sit Ups
12 Barbell Floor Press
Every Min On The Min Stop what you are doing and preform 8 Ball Slams (including Min 0:00)
