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January 21, 2025 by DNRadmin

1/21/25

CrossFit Open 2025 CFDNR Best Gym In Fort Collins Nike Metcons TYR Sunglasses

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Sign Up Sheets Are Finally At The Front Desk For The In-house Olympic Meet And The DNR 2025 Open!

Freedom WOD Classes

Warm Up 8 Mins
2 min Double Under Practice
Then 2 Rounds:
8 Kip Swings
8 Deficit pushups
8 Jump Squats

Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Hollow Rocks
30 Secs Reverse Crunch
30 Secs Plank Tuck Ups video
30 Secs Mountain Climbers
30 Sec Rest

Metcon: 18 Min
For Time: 18 min cap
Buy In
120 Double Unders / 200 Single Unders
10 Rounds
5 Pull Up
10 Push Up
15 Air Squat
Cash Out
120 Double Unders / 200 Single Unders

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
10 Banded DL
10 Banded Air Squats
20 Banded Front Raises

Strength: 9 Mins
3 Rounds
Tabata 20/10
Lateral Skip lunge
Squat Jumps
Forward/Backward Lunge

Metcon: 15 Min Cap
30-25-20-15-10 reps for time of:
MB Cleans
Push press wall-ball shots

    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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