It’s CrossFit Season! With the CrossFit Open beginning in February we wanted to get everyone in the competition mood!

This in house competition will be simple and to the point.
3 Workouts in 4 hours(ish)
No Teams
No Floaters
Scaled Options for all workouts (think CF open scaling)
$20 Buy In
Competitors will judge each other. Your “partner” will judge your workout, then you’ll judge theirs.

Check In: 8:00-8:30 a.m
Event 1: 9:00 a.m
Podium: 1:00 p.m (depends on # of participants)

Registration Deadline: Wednesday January 18th

Click the link below to reserve your spot for the competition!

CrossFit DNR In House Competition Registration

Freedom WOD Classes

Warm Up 10 Mins
2 Rounds
20 Banded Lat Press Downs
20 Banded Tricep Ext
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
5-5-6-6-6 Strict Pull Ups Between Each Row or Ski
Or 5-4-2-2-2 Ring MU

Metcon: 18 Min Cap
Tabata Russian KB Swings 55/35
Rest 1 min
Tabata Rope Climb or Ring Rows
Rest 1 min
Tabata Ball Slams
Rest 1 min
Tabata Dips

You’ll spend a full 8 rounds (4 mins) at the same movement/station before rotating to the next movement.
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Functional Bodybuilding Class

LEG DAY!

4×25
Back Squats

Giant Set 2×20
Split Stance KB Deadlift 3/4 range
X-Band Walk
KB Sumo Squat 1/2 range

3×25
Single Leg Extensions

3×25
Leg Curls

2×50′
Back Rack Walking Lunges