We are only 8 weeks away from the 2016 CrossFit Opens! Registration for the Opens starts on January 14th. That means its time to FOCUS, And that means dialing in our gymnastic movements. 

It is our goal to have EACH and EVERYONE of our CF DNR athletes participating in this years Opens.

Why? 1) It is a great way to stay committed to your training. 2) It is a great way to push past limits and make new progress. 3) It’s fun to compare your fitness against people across the world, and your fellow DNR athletes. Remember it’s fun! So whether you are in the RX or scaled division get PUMPED and LETS GO!!

Freedom WOD Classes

Warm Up:
EMOM for 5 mins
8 Toe-2-Bar beginner/intermediate
12 Toe-2-Bar intermediate/advanced

Strength:
Front Squats:
6×2 @ 70%

Metcon:
15 min AMRAP
30 Double Unders 3:1 singles
20 Box Jumps
10 Push-ups

Mobility:
Work out the Kinks!

Elite Competition Class

1. Conditioning
AMRAP 12:
10 Burpees
25 DU

2. Gymnastics Skills
10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.