We Are Strong! We Are One! We are a product of our hard work and dedication to a common cause to be fit, not just fit but CrossFit! No one any where in the world can say they have what we do, no one. Put a boulder in front of us and we will crush it, if there is a valley we’ll jump it, and climb any mountain that rises in our path. We are not a fish in the vast sea but rather whales in a single tear drop. We will Rage, Rage Against the Dying of the Light and DO NOT GO GENTLE INTO THAT GOODNIGHT. We are Team CrossFit DNR!!

Congrats to all of our CFDNR athletes that competed this weekend at the 2016 MBS Turkey Challenge! We are so proud of all of you. A big thank you to everyone that came out to support them as they battled through the onslaught of wods this weekend. We had an amazing turnout in our cheering section.

Freedom WOD Classes

Warm Up:
400 M Run
15 Air Squats With 3 Second Pause At The Bottom
10 Burpees

Movement of the Week:
6 Mins to perform Every Day
2 rounds  12 reps of each: I’s, T’s and Y’s
https://www.youtube.com/watch?v=qwkYafDfIA8

Strength:
“C5 Week” 15 Min Cap
Over Head Squats (scale to Front Squats)
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs

Metcon:
Happy 32nd Bday Brandon Nazzise
20 Min Cap
32 Ring Tucks  https://www.youtube.com/watch?v=rDahOA6Lnio By In
Then:
4 Rounds
11 Med Ball Clean 20/14
11 Single Arm KB Floor Sweeper 35/25 (11 each arm)
21 Wall Balls 20/14
21 Sit Ups

Elite Competition Class

1.  Snatch
60%/2, 65%/2; (70%/2)3

2.  Snatch Pull
(80%/3)4

3.  Back Squat
(70%/3)4

4.  Conditioning
With a running clock
A.  AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00

B.  AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 4:00

C.  AMRAP 3 of Power Cleans, 155/105
Rest 3:00

D.  AMRAP 2 of Wallball Shots, 30/20
Rest 2:00

E.  AMRAP 1 of Max Unbroken Pull ups