2020 Best CrossFit Gym In Northern Colorado! Let’s Repeat This! 

Did you vote yet? Why not? Please click the link below and vote for CrossFit DNR as the Best Gym in Norco!

nocostyle.com/2021-best-of-survey

Freedom WOD Classes

Warm Up: 10 mins
3 Rounds
10 Good Mornings
10 Banded Pull aparts or Cuban Rotations
5 Push Press

Mobility: 6 mins
90 Sec/side calf smash
90 Sec/side T-spine smash

Strength: 20
3×5 Push Jerk in Split 70, 75 & 80% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×3 at 75, 80 & 85%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon: 15 min cap
5 rounds
10 Deadlift 135/95 (scaled 95/55)
10 Push Press 135/95 (scaled 95/55)
30 Unbroken Double Unders/ 60 Unbroken Single Unders