Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Yesterday was the annual Horsetooth Half and CrossFit DNR had a great showing! In advance if you ran the race and aren’t on this list I apologize! Congrats to all of our athletes who participated and even ran their first Half including:

Suzanne, Renee, Christine, Ryan, Shannon, Teal, Craig

Warm Up:
250 M Row
50′ Walking Lunge

Mobility 8 Mins:
Athlete Choice with Coaches assist

Core Strength:
3 Sets
2 Min to Hold Hollow Body – If rest finish in Hollow Plank
Rest 1 Min

Metcon:
“Brenton” 22 Min Cap
5 Rounds for time: 25 Ft sections (North =>South)
100′ Bear Crawl100′ Standing Broad Jump*3 Burpees after every 5 Broad Jumps

Elite Competition Class

1. Power Snatch + OHS
Work to a heavy single for the day

2. Snatch Pull
(90%/5)3
(95%/5)2

3. Back Squat
(80%/5)5

4. Conditioning
2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20″)

5. Stamina Conditioning
EMOMx10:
Odd: 15 OHS (95/65)
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB