Unfortunately, our 4 person team format has not received the same engagement as previous years. Due to this we will be changing this years fundraiser event to a single person competition. You can find more details in the updated event page but here are the basics.

This event will be run more like an “In-house competition” but is open to the public. Athletes will perform their workout then judge in the next heat.

Same Date – Saturday, August 17th

Cost $25 per athlete

Venmo @FOP-3-Benevolent-Fund

Then email Info@crossfitdnr.com to secure your registration

There will be a podium for both Rx and Scaled athletes with medals but no other prizes. The point of this is to still raise money for our first responders and to keep costs low. We hope you’ll come and join us for the 3 workout event and have some fun while supporting our community!

*If you have already registered a team, we will be reaching out to refund you and gauge interest in the individual format.

Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min

Strength: 20 Mins
Bench Press
10 Min to warm up to 90%
Then
10 min EMOM x 1 reps @ 90%

Metcon: 20 Min Cap
4 Sets
4 Mins to complete
Largest Unbroken Set of Push Ups  (If less than 25 then complete 25 in as few sets possible)
Then Immediately:
100″ Bear Crawls
20 Russian KB Swings 70/53
15 Burpees

Rest ~ 1 Min

Extra Credit:
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)Weighted Strict Pull Ups 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set: 3×8-12 pyramiding
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Tricep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

MomFit:

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min

Core Development: 12 mins
Every Minute on the Minute for 12 minutes:
Minutes 1:  Anchor Point T-2-B
Minutes 2: DB High/Low Carry x 100 feet
Minute 3: Hollow Hold

Metcon: 15 Min Cap
15 AMRAP
10 Burpees Mountain Climber
15 KB Swings
20 Sit Ups