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January 14, 2025 by DNRadmin

1/14/25

Driving to CF and Leaving CF CrossFit DNR Fort Collins CO

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Freedom WOD Classes

Warm Up: 5 Mins
20 Penguin Taps
20 Push ups
10 kip swings
10 snatch

Strength: 8 Mins
2 Rounds 30 Seconds Each
Russian Twists
Straight Leg Hip Lift
Heel Taps aka Penguins
V-Sit Scissor Kicks or Flutter Kicks
Bicycle Crunch
Plank Step Ups 
Plank Walk Outs or Plank Crunches
Mountain Climbers

Metcon: 25 Min
25 Min AMRAP
15 Bar Facing Burpees
10 Snatch @50-60%
10 Toes to Bar
5 Rope Climb or 10 Strict Pull ups

Functional Bodybuilding Class

A WEEK: Heavy week
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour:

Warm Up – 5 Mins
5 Min AMRAP
5 Ring Rows
10 Anchor Point T2B
15 Air Squats
20 Plate Jumps

Core Development – 4 Mins
30 Seconds Each
Russian Twists
Straight Leg Hip Lift
Heel Taps aka Penguins
V-Sit Scissor Kicks or Flutter Kicks
Bicycle Crunch
Plank Step Ups
Plank Walk Outs or Plank Crunches
Mountain Climbers

Metcon – 16 Mins
8 Round Rotating Tabata (20:10)
Hanging Knee Stair Climbers **2nd video**
MB Clean
Ring Rows or Bar Rows
Plate Jumps or Box Step Ups

    EXPERIENCE CROSSFIT DNR

    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. 

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