January 13, 2023 by DNRadmin

1/13/23

Check Yourself Before You Wreck Yourself Deadlift by hinging not tilting the hip CrossFit DNR Best Gym In Fort Collins

Share

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, 70 & 75% 60 sec rest between set

10 Mins
Tempo Front Squat
3-0-1-0 3×5 at 70% 60 sec rest between sets
3 sec down, 0 at the bottom, 1 sec Up, 0 at the bottom

Metcon: 14 Mins
4 Rounds
7 Left Single Arm DB Hang Cluster 50/35
7 Box Jump 30/24
7 Right Single Arm DB Hang Cluster 50/35
7 Box Jump 30/24

1 Cluster = 1 DB Hang Squat Clean into Thruster.

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers

    ONE WEEK FREE TRIAL

    [honeypot level]

    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]