24/7 access included in membership

January 17, 2025 by DNRadmin

1/17/25

CrossFit DNR Best Gym In Fort Collins Best Coaches Best Athletes Best Programming Best Of NoCo

Share

The Finial Count Down!

Today is the end of Coach David and Bryan’s program!

Up on deck Coach Tyler and Dirk!

 

Freedom WOD Classes

Warm Up 10 Mins
2 Min Bike or Row
20 Box Step Ups
10 Deadlift
10 High Pull
10 Power Clean
10 Strict Press
1 Bear Complex: Sq Clean Thruster to Back Rack Thruster

Strength:
4 Mins to warm up to first working weight

Every 90 seconds, for 9 minutes (6 sets):
Clean and Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 60%
60 sec rest between sets

  • 2-0-1-0
  • The first number (2) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the bottom.
  • The third number (X) is the concentric, or lifting, component. (X=Explode Up)
  • Finally, the fourth number (0) denotes any pause at the top.

Metcon: 12 mins
For Time:
30 Cal Bike or Row
10 Bear Complex 115/85
5 Muscle Ups Or 15 Strict Dips
10 Beat Complex 115/85
30 Double DB/KB Box Step Overs 50’s/35’s

1 Bear Complex:
Power Clean – Front Sq – Push Press – Back Squat – Back Rack Push Press
or
Squat Clean Thruster –  Back Rack Thruster

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs

Dive Team

Coach Luke:

    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. 

      Still Have A Question?

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