Don’t Forget You Can Use Your FSA or HSA To Pay For Your CrossFit Membership!
CrossFit is Medicine
Your future membership payments might be eligible for reimbursement through HSA/FSA funds. CrossFit is medicine and can often count for tax-free spending – saving an average of 30%.
We’ve always found it to be so frustrating (and complicated) trying to use our HSA or FSA funds for essential items that should qualify. That’s why we’re working with TrueMed – a company devoted to driving HSA/FSA spending to products that are scientifically proven to improve metabolic health (like your membership at CrossFit DNR).
TrueMed will handle all the intricacies of using your HSA/FSA funds on your behalf, making the entire checkout process seamless and hassle-free
Click the link to find out more and to get set up for FSA/HSA reimbursements!
https://app.truemed.com/crossfit/qualify/tm_qual_oqrbau23a5
Freedom WOD Classes
Warm Up: 5 mins
10 strict press
10 Lat Raise
:30 HS Hold/wall walk hold
10 Jerk
5 Split Jerk
Strength:
4 Mins to warm up to working weight
8 Mins
Strict Press to Jerk
3×5 at 65, 70 & 72% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.
8 mins
3×3 at 80, 85 & 92%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep
Metcon: 12 mins Cap
Male-21-15-9 / Female-18-12-6
Echo Bike/Row Cal
Dips
Push Ups
Functional Bodybuilding Class
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
Olympic Lifting
Warm Up: 6 Mins
Coach Lead
Strength – 20 Mins
20 Min Clock
0-10:00: Every other Min: 3 Power Snatch + 1 OH Squat
10:00-20:00: EoMOM: 1 Squat Snatch
*Build to relative heavy, not 1RM
Strength: 15 Mins
3 x 4 – Snatch High Pull
*Heavy. Drop the bar between each rep
3 x 3 – Heaving Snatch Balance
Moderate weight
Dive Team
Warm Up: 10 Mins
2 Rounds
30 sec Plate Jumps
10 Alt Lunges
10 Burpess
10 Ring Rows
Then
2:00 /side Couch Stretch
Strength: 8 Mins
8 Minute Circuit
10 / Leg Bulgarian Split Squat
12 / Direction X Band Walks
10 /leg Long Leaver Single Leg Hip Bridge video
Metcon: 14 Min Cap
14 Min AMRAP
5 Pull Ups/Ring Row
10 Push Up
15 Box Jumps
