January 17, 2023 by DNRadmin

1/17/23

CrossFit DNR Best Gym In Fort Collins CrossFit Open Shirts

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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 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 to register!

CrossFit DNR In House Competition Registration

 

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
200 M Row, Bike or Ski
5 Strict K-2-E
10 Mountain Climbers
Then
2:00 /side Couch Stretch

Strength: 8 Mins
Rotating 1/2 Tabata 20/10 (4 rounds/8mins)
Seated Leg Lift In Pike
Right Side Plank Reach Through
Bicycle Crunches
Left Side Plank Reach Through

Metcon: 30 Min Cap
Teams of 3
For Time
3,000 meter Row
2,000 meter Bike
1,000 meter Ski
500 meter KB High Low Walk M53/35 – F35/26 (28 w-2-w laps)

Every 5 minutes, each partner completes:
10 Burpees
10 K-2-E

Partners trade-off every minute. Every 5 minutes, no matter where the team is, all athletes will complete the 2 movements at the same time. Half the teams work top to bottom aka row to high/low walk while the other half work bottom to top aka high/low walk to row.

Functional Bodybuilding Class

Back & Triceps 

Seated Lat Low Row 10 Mins
1 Set 100 Reps
(Rest-pause set, pick a weight you can get 30+ reps to start)

Giant Set 3×20 10 Mins
Lat Pull Downs
Tricep Extension
Lat Press Down

Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions

Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext

Super Set 3×20 10 Mins
Single Arm Cable 30 Degree Extension
DB Rows

1×100
DB Shrugs

    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]