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October 24, 2022 by DNRadmin

10/24/22

CrossFit-DNR-Halloween-Costume-Party-Best-Gym-NOCO-Fort-Collins-CSU-Near-Me

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Thank you all for coming out to our 9th anniversary Halloween Party!
Amazing turnout with great costumes and all the fun!

Freedom WOD Classes

Warm Up: 8 Mins
4 Round Tabata :20/:10 Air Squats
Then:
20 Pull Aparts
10 OH Squats or Front Squats
10 Hang Power Clean
10 Hang Power Snatch
20 Pull Aparts

Strength: 18 Mins
3 x Superset ~ 65% 1RM for each movement
8 Overhead Squats + 10 Back Squats
OR
8 Front Squats + 10 Back Squats
*Athletes should change the weights for each movement with minimal rest time between. PVC OH Squats w/ a pause are acceptable

Metcon: 12 Min Cap
Option 1: “Invasion of the Barbell Snatchers” Aka “Isa-Grace”
For Time:
30 Snatch 135/95
30 Clean & Jerks 135/95

OR

Option 2: “Isabelle”
30 Snatch 135/95

OR

Option 3: “Grace”
30 Clean & Jerks 135/95

Functional Bodybuilding Class

Chest and Biceps Volume

4×25
Bench Press

4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)

Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls

Super Set 2×20
DB Decline Barrel Press
DB Decline Fly

2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)

2xME
Alt DB Curls (to failure)

 

    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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