Traditionally, CrossFit DNR has hosted a Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holidays begins (or continues).
Some important things to note:
– This is a social event, meaning there will not be a workout, but there will be adult beverages
– The holiday party is a Potluck style party, so we will need people to bring a dish to share (meat!!!…and other things, too).
– Ugly sweaters are a MUST!
– We are turning this event into a White Elephant this year. The ONLY limitations that we have is that the gift must be under $20 and if you are bringing a gift as a couple/family, please only get a number as a couple/family. Gifts will be able to be stolen twice! Once a gift is stolen two times, that gift stays where it is and can no longer be stolen.
– You can bring your own favorite beer/adult beverage, but let’s keep it classy and make sure you have a designated driver!
– RVSP to the event on FB and comment what dish you’re bringing!
– If you have questions, ask Bre, Kody or Kyle!
Freedom WOD Classes
Warm Up:
Med Ball Warm Up
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
Split Jerk
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs
Metcon:
15 Min AMRAP
30 Double Unders 3:1 Singles
12 Burpees
10 Push Press 75/55
8 Toes to Bar
Elite Competition Class
1. Clean & Jerk
60%/2
65%/2
(70%/2)3
2. Clean Pull
(80%/3)4
3. Front Squat
(70%/3)4
4. Conditioning
For time:
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups
20 Overhead Squats (135/95#)
10 Ring Muscle-ups
10 Overhead Squats (185/135#)