Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third

Warm Up -> Interval Conditioning At a warm up pace: 1 Minute Burpees 30 Second Mountain Climbers 30 Second Inchworms 1 Min Row Then Immediately into 5 Min AMRAP Row Sprint (6/4) Rest 15 Seconds Metcon: 14 Min Cap 5 Rounds For Time: 15 Push Ups 15 Ring Rows 250 M Row Stretch

Save the date!  Warm Up: 5 Mins Team Flip Cup. Best of 3 or 10 mins *See CrossFit DNR Facebook post for details* Coaches Cups are in the back office on the bottom shelf in clear rubbermaid Strength: 12-15 Mins Deadlift 90% of your 1RM to calculate load 75% X 5 85% X 3 95% X 1+

Warm Up: 5 Mins 3 Rounds 40 second easy row 20 second intense row 8 Over Under Stretch 5 Inchworms Core Development: 5 Mins 5 Rounds: 20 Second Hollow Hold 40 Second Plank Hold Metcon: 13 Min Cap For Time: 21-15-9 HSPU TTB Burpees

Did you get register for the Vets4Life scavenger hunt? If not do so today….  http://vets4life.org/scavenger/ This is a fundraiser for there non-profit and they need to have at least 8 teams register by the end of the week to be able to run this event. You get a Meal from Snack Attack and a T-shirt. We

Warm Up: 3 Mins 30 Seconds at each station In Place High Knees Burpees Mountain Climbers Hollow Hold Jumping Jacks PVC Pass Throughs Shoulder Development: 6 Mins 2 x Giantsets 15 Banded 90 / 90s 15 Victory Pulls 15 Bent Over DB Reverse Flies Rest 1 Min Metcon: 13 Mins 2 Rounds of: 6 Min