1) Register for our In-house competition on the 21st!

CrossFit DNR In House Competition Registration

2) Register for the 2023 CrossFit Open!

2023 CrossFit Open Registration

3) Lets Have Some FUN!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 m Row, Ski or 400 Bike
5 Snatch Complex ( Snatch DL, Snatch High Pull, Squat Snatch, Snatch Balance or OHSQ)
8 Lunges

Strength: 20
3 Position Snatch (Squat Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 75%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

10 Mins
Tempo Backt Squat 3-0-1-0
3×5 at 70%
60 sec rest between sets

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) 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: 15 Min Cap
Fight Gone Bad Style
3 Rounds
1 Min Max Effort Cal Row, Ski or Bike
1 Min Max Effort DB Snatch 50/35
1 Min Max Effort DB Alternating Lunges 50/35
1 Min Max Effort Double Unders or Attempts
1 min Rest