One of the biggest complements a CFDNR Athlete can make, is by writing a great review. Let the world know how Awesome your gym is! A social media post giving some love is always great, but a heart felt review is even better, so if you haven’t writing a review on FB, Google, Yelp etc. please do so…. We can’t thank you enough for being a part of the CFDNR family, and that goes for all of our athletes current and those that have moved to other towns, states and countries.
Once a hooligan always a hooligan!
We Are Strong! We Are One! We are a product of our hard work and dedication to a common cause to be fit, not just fit but CrossFit! No one any where in the world can say they have what we do, no one. Put a boulder in front of us and we will crush it, if there is a valley we’ll jump it, and climb any mountain that rises in our path. We are not a fish in the vast sea but rather whales in a single tear drop. We will Rage, Rage Against the Dying of the Light and DO NOT GO GENTLE INTO THAT GOODNIGHT. We are Team CrossFit DNR!!
Warm Up 10 Mins
400 m Row
Samson stretch east to west
10 Spealer Roll
Inch Worm (no push up) half the distance of the gym
90 sec /leg lax ball glutes/piriformis
90 sec /leg lax ball quads
Strength: 15 Mins
Deadlift **90% + 20 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 15 Min Cap
“Partners Gone Bad”
15:00 AMRAP Of 40 Reps At Each Station
Russian Kettlebell Swings 53/35
Box Jumps 24/20
Double Unders 2:1 Singles
You may Split the Reps up as you wish but must finish all reps at the given station to be able to move to the next station.
Post Score on white board.
Elite Competition Class
1. 3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Repeat from last Friday – aim to best previous load.
2. Pause Front Squat
5 Sets of 2
Three Second Pause in Bottom. Build steadily to a Heavy Set of 2
Kettlebell Swing (70/53)
Front Squat (185/135)
Rest 5 Minutes
Kettlebell Swing (70/53)
Front Squat (155/105)
Brother Bro’s Barbell Club
Friday (Session Three)
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
Every 2 minutes, for 24 minutes (12 sets):
*Set 1 – 2 reps @ 65%
*Sets 2-3 – 2 reps @ 70%
*Sets 4-5 – 2 reps @ 75%
*Sets 6-9 – 1 rep @ 80%
*Sets 10-12 – 1 rep @ 85%
Every 3 minutes, for 15 minutes (5 sets):
*Sets 1-3 – 8 reps @ 65-70%
*Sets 4-5 – 4 reps @ 75-80%
Three sets of:
Chinups x 10 reps
Rest 30 seconds
Glute Ham Raise x 8 reps
Rest 60 seconds
Performance Power Training
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Volume Deadlift/Speed Squats
Every 2 minutes, for 5 sets (10 minutes total)
10 Deadlift @45%
2 Speed Squat @55%
*Treat each set as a superset. Go directly from Deads to squats, then rest.
-KB SIngle Arm Suitcase Deadlift/Farmer Walk https://youtu.be/HwryrdCtrIM https://youtu.be/G8tS1pSrC5c
*Perform 8 deads left arm then walk 20m without setting the KB down. Then Switch to right arm. Repeat 3 times. Weight will be dependent on being able to hold hips and shoulders square. Do not go to heavy so proper posture and position cannot be maintained.
-100 Walking Lunges
50 calories FASTER than last week.
*If you scaled, get the Same amount of calories as you got last week, but faster this time.
*This is an all out assault on the bike. Whatever your scale, it should take about 1 minute or less. Max effort cannot be stressed enough. Get after it. This should be one of the nastiest minutes ever.