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

Did you vote yet? Why not? Please click the link below go to “health and Beauty” scroll down to “CrossFit gym”  and vote for CrossFit DNR as the Best Gym in Norco! 

nocostyle.com/2021-best-of-survey

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
10 /side Seated DB External Shoulder Rotation 
200 M Run
10 Push Press

Mobility: 5 mins
2 min Lax Roll T-Spine

Strength: 20
Press to Jerk
3×5 at 60, 65 & 70% of Strict press 1RM  This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/

3×3 at 80, 85 & 90%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon: 18 Min Cap
1 Strict Handstand Push Up
400 M Run
2 Strict Handstand Push Up
300 M Run
3 Strict Handstand Push Up
200 M Run
4 Strict Handstand Push Up
100 M Run
5 Strict Handstand Push Up
50 M Run
6 Strict Handstand Push Up
100 M Run
7 Strict Handstand Push Up
200 M Run
8 Strict Handstand Push Up
300 M Run
9 Strict Handstand Push Up
400 M Run
10 Strict Handstand Push Up