October 20, 2021 by DNRadmin

10/20/21

partner squats crossfit dnr fort collins colorado

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Today begins the mask mandate for Larimer County. Please wear your masks into the facility and if you are wondering around the gym but when you are in your working space you are welcome to remove the mask. Thank you for your patience and working through this with us.

Please double check the sign up list for the Harvest Hustle Nutrition Challenge to make sure you are placing your name on the right sheet. There is one page for individuals who still need a partner that we will help with and another sheet for both partners to place their info if you already have a teammate. We will also be doing scan on Saturday from 8:00-10:00 a.m (instead of 8:30). We will be adding a sign up sheet for you to reserve your exact scan time that will also be on the front desk.

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
10 Kip Swings
8/Side Cossack Squat – Video
10 Ring Rows
8/Side Deficit Split Squat (no kb) – Video
20 Banded Curls

Strength: 15 Mins (including set up)
On a 12:00 clock
Every 4:00 (3 Supersets)
8-10/Side Deficit Split Squat – Video
10-12 Supinated Body Row – Video (Raise bar higher to modify)
*Mobility Between Sets: Band Shoulder Stretches, Glute Rolling, etc

Metcon: 15 Mins
16 Min EMOM:
Min 1: 10-15 Pull Ups / 10-15 C2B / 3-8 Bar Muscle Ups
Min 2: 16 Alt. Back Rack Lunges (55/35) *Sore from Monday? Modify to body weight lunges as needed.
Min 3: 15/12 Cal Row or Bike
Min 4: Rest

    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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