Bring a Friend Day is this coming Monday May 22nd! And we have a sweet deal for you and your friend(s). CFDNR is going to give your friend the 3 week Liberty Fundamentals for free when they sign up for an Unlimited month of Crossfit. With that, they will also get $20.00 off there first month of Unlimited CrossFit. But WAIT there’s more….. You, Yes you will also get $20.00 off your next month of Unlimited CrossFit for each friend that signs up. Say what… Yep you get 3 friends to sign up and you get $60.00 off you next month. 

Warm Up:
2 Rounds
5 Dragon Flags
10 Unloaded Barbell Push Press
10 Sit ups

Mobility:
Tricep Smash 2 min/arm
Thoracic Roll with Foam Roller or LAX Peanuts 3 mins

Strength:
3 Supersets
8-12 Strict Press
8-12 Ring Rows (Strict, Weighted, etc)

Metcon: 20 min cap
5 Rounds For Time: MU Reps drop each round
15 Push Press 75/55
30 Sit Ups
5-4-3-2-1 Muscle Up or Strict Dips 2:1

Elite Competition Class

1) Squat Clean 10 min
6 Rep Max touch and go

2) Back Squat + 5 lbs from last week 20 min
8×4

3) Strength Conditioning
21 Push Press 155/110
500 M Row
15 Push Press 155/110
500 M Row
9 Push Press 155/110
500 M Row