Come Throwdown this weekend with/against Kyle and Kody. Yes you’re reading the correctly Kyle and Kody will be competing this weekend along side all of you. Workouts have been release for the in-house competition on the 21st! Remember the goal is to bring everyone together and have fun. We that said we can there are

CrossFit DNR In House Competition Registration Freedom WOD Classes Warm Up: 5 Mins 2 mins Lax Ball T-spine Then 2 Rounds 5 Snatch Complex ( Snatch DL, Snatch High Pull, Squat Snatch, Snatch Balance or OHSQ) 8 Air Squats 1:00 Min Jump Rope Strength: 3 Position Snatch (Squat Snatch  + Low Hang Sq Snatch +

Freedom WOD Classes Warm Up 10 Mins 2:00 /side Lax Roll Lats and triceps Then 2 Rounds 6 Burpees 5 Clean Complex ( Clean DL, Clean High Pull, Squat Clean, Push Press) 6 Box Steps Strength: 8 Mins 3 Position Clean (Full Sq Clean, Low Hang Sq Clean, High Hang Sq Clean) 3×3 at 65,

Workouts have been release for the in-house competition on the 21st! Remember the goal is to bring everyone together and have fun. We that said we can there are scaled+ options for movements and weights. If you’re not sure or worried about a workout or movement please ask Kody or Kyle. Click the link below

Freedom WOD Classes Warm Up: 10 mins 3 Rounds 10 Banded 90/90 or Cuban Rotations 10 Banded Pull Aparts 10 DB External Rotation Strength: 15 mins Tempo Strict Hand Stand Push Ups (kip up only as a last resort) 3×5 Tempo HSPU: 3-2-1-0 3 sec down, 1 at the bottom, 0 sec Up, 0 at

We are finalizing the 3 workouts for the In-house comp on the 21st and will release them this week so stay tuned! To register click the link below. CrossFit DNR In House Competition Registration Freedom WOD Classes Warm Up: 6 Wall-2-Wall-2-Wall Shuttle Run (N-S-N) Then 2 Rounds 5 Strict K-2-E W-2-W Inchworms Seated Leg Lift