DNR will be introducing a 24/7 access option! We are still working on the details and exact timeline but will let you all know as we progress.
Details:
$40 add on in addition to your Unlimited CrossFit Classes
You’ll gain access to DNR in “off hours” by using an app
No add-on? No 24/7 access, so don’t ask a friend to let you in and ruin it for everyone
Freedom WOD Classes
Warm Up: 6 Mins
4 Round Air Squat Tabata :20/:10
10 Ring Rows
10 Ring T’s
10 Ring Y’s
25 Tricep Extensions
10 Wall Glides
Mobility / Warm Up: 20 Mins
1:30 / Side Roll Glutes
1:30 / Side Pigeon Stretch
1:30 / Side Couch Stretch
2:00 Hamstring Stretch
8:00 Back Squat Warm Up
Metcon: 15 Min Cap
“Everest”
21-15-9
Back Squats 315/225 (Modify to 75% of back squat or less)
Strict HSPU
*This is not a “sprint”21-15-9. Both movements should be challenging and far from unbroken. Scale accordingly for an appropriate challenge
Functional Bodybuilding Class
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds
3 sets x 15 Reps
MomFit:
Warm Up: 3 Mins
1 Min Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike
Core Development: 6 Mins
1 Min Hollow Hold
1 Min Flutter Kick
1 Min Sit Ups
1 Min Alternating Heel Taps
1 Min Plank
1 Min Mountain Climbers
Metcon: 16 Mins
8 Round Rotating Tabata (20/10):
Shuffle Burpees
Ball Slams
Box Push Up Mountain Climber
KB Swings
