January 8, 2024 by DNRadmin

1/8/24

CrossFit DNR Retribution Strength and Conditioning Best Gym In Fort Collins Best Gym In NoCo Started From The Bottom Now We Here!

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Freedom WOD Classes

Warm Up: 10 Mins
250 m Row or Bike .6
Then 2 Rounds
10 Push Ups
10 Box Step Ups
10 Ring Rows

Strength: 18 Mins
5×5
Bench Press
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 15 Min Cap
4 rounds
10 Box Jumps
10 Push Ups

Then

2 Rounds
15 Box Jumps
15 Dip

Then

1 Round
20 Box Jumps
20 Floor Press 135/95

Functional Bodybuilding Class

Week 1 Fucked From The Start:

Monday

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 Mins

-Rope Extensions
2 sets x 100 reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)

-Super Set 2-3 Sets x 20 Reps
DB Incline Skull Crush
DB Seated French Press

-Super Set 2-3 Sets x 20 Reps
Cable French Press
Overhead Rope Extensions

-Close Grip Bench Press (slow)
3 sets to FAILURE (pick a weight you can get 20 reps with but you won’t)

-Straight Bar Cable Curls
2 sets x 100 Reps

Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)

-Super Set
2-3 Sets x 20 Reps
Preacher EZ Bar Curl (Close Grip)
EZ Bar Drag Curls (Wide Grip)

-Super Set
2-3 Sets x 20 Reps
Reverse Grip Cable Curl
Regular Grip Cable Curl

-Incline DB Curls (slow)
3 Sets to FAILURE (pick a weight you can get 20 reps with but you won’t)

Extra credit (Optional)

Conditioning aka Metcon
EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute

    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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