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October 24, 2023 by DNRadmin

10/24/23

Lauren-Fundraiser-CrossFit-DNR-Fort-Collins-CO-Best-Gym-Noco

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One of our Hooligan families needs a helping hand. When Lauren and Steve first joined DNR she had just beaten cancer. Unfortunately, it’s returned and we’d love your help to give them some financial assistance so they can continue fighting! Please take a look at their go fund me page below. Anything is appreciated. Thank you so much for supporting our community.

Go Fund Me Link

Freedom WOD Classes

Warm Up: 8 Mins
400 M Run
10 Ring Rows
10 Push Ups straight into :30 Plank
15 Band Lat Press Downs
10 Kip Swings
:30 Hollow Hold

Strength & Mobility: 15 Mins
Bench Press
4 x 10 @ 50% 1RM
*Between sets perform shoulder mobility for pull ups and KBS

Metcon: 15 Min Cap
Halloween WOD “Hell”en
3 Rounds For Time:
400 M Run
21 KBS 53/35
12 Pull Ups
*Nothing wrong with hitting the cap if you aren’t a great runner BUT… We can always modify the distance as needed.

Functional Bodybuilding Class

Tuesday:
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins 
-Super Set
3 sets x 100 Reps
Bus Drivers
Front Raises
-Seated DB Side Lateral Raises
3 Sets x 12-8 reps
12 Partials at the top + 12 Full Reps + 12 Partials at the bottom + 10 Sec Hold
-Eye Level Cable Face Pulls
3 Sets x 12-8 Reps
-High Rear Delt Cable McDonald Flys
3 Sets x 12-8 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
3 Sets x 12-8 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
3 Sets 12-8 Reps
-Straight Bar Cable Front Raise Drop Sets
3 Sets x 12 reps /drop set w/4 sec negative
-Super Set
3 Sets x 12-8 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises

    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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