January 26, 2024 by DNRadmin

1/26/24

CrossFit DNR Best Gym in Fort Collins Best Gym in 970 best of NoCo

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Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
200 Ski, Row or .3Bike
10 Strict Knee Raises
10 Kb Swing

Mobility: 10 mins 
90 sec/side Couch Stretch
3 mins /side Quad Barbell Smash

Core Strength
4 Rounds = 8 mins
Rotating Tabata 20/10
Right Hand KB Half Get Ups video
Left Hand KB Half Get Ups
Ancor Point T-2-B
Hollow Body Mountain Climbers

Metcon: 16 min Cap
1 Round for time:
2500 Meter Ski Erg, Row or Bike
150 Sit Ups
50 Alt Russian KB Swings 50/35

Scale back the meters and reps to be able to finish under cap.
Scaling Options:
1 Round:
2000 M Ski, row or bike
100 Sit Ups
50 Russian KB Swings (not alternating)

1 Round:
2000 M Ski, Row or Bike
50 Sit Ups
50 Russian KB Swings (not alternating)

Functional Bodybuilding Class

Friday:

Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 Minutes

Legs Day

Leg Extensions “10 Second Positive + 10 Second Negative”
4 Sets x 10 Reps
Your Goal should be to fail at 8-9 reps and then tap into your inner hatred for 1 more

Leg Press “5 Second Negative + 5 Second Hold + 5 Second Positive”
4 sets x 15 Reps
Hold isn’t resting at the bottom, keep tension on your legs at the bottom

Back Squats
3 Sets x 20 Reps

DB Split Stance Deadlift with toes on plate
3 Sets x 20 Reps

Barbell Walking Lunges
3 Sets x 20 Steps each leg

    ONE WEEK FREE TRIAL

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    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!

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