First of all we have had a lot of September/October Birthdays and we would like to say HAPPY BDAY to all of you.
↑↑Second Take a good look at the picture above…..↑↑
Because that is CrossFit DNR’s new home! Thats right.. 5,000 sqft of awesome, outfitted with men’s and women’s locker/shower rooms, an amazing check-in/waiting area, and yes a lot more gym floor space!!!
And now for the BOOMSHAKALAKA part. It’s only 100 M south of our current location. SAY WHAT…..
Yeah that’s right 100 m south. Just a farmer carry a way at 2716 S. College Ave Unit B
We have tons of work a head of us to get the space completely ready to WOD in, but hang tight as October 31st we are breaking this beauty in!
Please not: This message has been certified by the
Freedom WOD Classes
Warm Up:
15-12-9
KB SDLHP
Box Step Ups w/KB
Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake
Strength:
“B3 Week”
Strict Press
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs
Metcon:
Happy 20th Bday Brandon Papzian
10 Min AMRAP
10 Clean and Jerks 135/95
5 Dead Lift 135/95
20 Burpee Box Jump
2 Min Rest Then:
5 min amrap
10 Burpee Box Jumps
5 Clean and Jerks 135
20 Dead lift 135
Elite Competition Class
1. Clean
A. 3 Squat Cleans at 60%
B. 3 Squat Cleans at 70%
C. 3 Squat Cleans at 75%
D. 2×2 Squat Cleans at 80%
2. Front Squat
A. 3 reps at 78%
B. 1 rep at 83%
C. 3 reps at 78%
D. 1 rep at 85%
E. 3 reps at 78%
F. 1 rep at 87%
4. Conditioning
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
*Yes, there is back to back days of wall balls.
