October 21, 2021 by DNRadmin

10/21/21

DNR Pride Day Event Yoga Fort Collins Colorado

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Don’t forget to keep up on your mobility as the programming change typically hits us hard!
Anyone looking to participate in the Nutrition Challenge should join the FB Group “Harvest Hustle” or ask Ana or Kyle to add you to the group! More specific information has been added to that group for anyone that has questions about the details.

Freedom WOD Classes

Warm Up: 7 Mins
1:00 PVC ROM
Then 2 Rounds :30 Each:
Banded Tricep Extensions
Z Press (PVC) – Video
Burpees
Then:
1:30 / Side LAX Roll Traps

Strength: 18 Mins 
On a 12:00 clock
Every 4:00 (3 Supersets)
8-12 Unbroken Dips (Matador / Rings / Weighted / Banded, etc)
10 Z Press – Same Video as warm up

Then 5:00 Core
1:00 Hollow Hold
1:00 Left Side Plank
1:00 Right Side Plank
2:00 Plank

Mobility: 5 Mins
Banded Stretches
:45 / Side Chest Stretch
:45 / Side Bicep / Shoulder Stretch
:45 / Side Trap Stretch

Metcon: 6 Mins
6 Round Rotating Tabata :20/:10
Push Press 95/65
Bar Over Burpees

    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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