Please share with any of your friends or family thinking about trying out the gym!
OUR BLACK FRIDAY SALE STARTS NOW ! ! !
OUR BLACK FRIDAY SALE STARTS NOW ! ! !
Get 50% off of a three month membership! $70 per month for new members only. Athletes without CrossFit experience must go through our fundamentals course starting on 11/28. Email info@crossfitdnr.com to get signed up before 11/30!
Freedom WOD Classes
Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
5 KB Jefferson Curls
10 RDLs
:30 Hollow Rocks / Hold
10 / Side KB Bottoms Up Press
20 Band Tricep Extensions
Conditioning: 10 Mins
Row 500-500-250-250 Meters
Bike .7-.7-.3-.3 Miles
:30 Rest Between Intervals
Metcon: 18 Min Cap
For Time:
15-12-9
Deadlift 135/95
HSPU
Then: 15-12-9
Deadlift 135/95
T2B
Then: 15-12-9
Deadlift 135/95
Dips
Olympic Weightlifting Class
Warm Up: 5 Mins
1:30 Hip & Ankle Opener
15 Band Pull Aparts from overhead
1:00 PVC ROM
10 Power Clean & Jerks
Technique and Drills: 20 Mins
3×8 / Side Split Jerk Press – Elevated Front Leg – Video
3 x 5 Press From Split “Earthquake Bar”
Strength: 15 Mins
8 Min EMOM:
1 Power Clean & Split Jerk
Then
4 x 1 Split Jerk From Rack
