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October 27, 2023 by DNRadmin

10/27/23

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We are truly grateful for every hooligan who has ever come through the doors! It’s hard for us to believe that we’ve been around for 10 years and crazier to think how long we’ve had so many of you with us! Thank you so much for your support and loyalty.

Also, thank you for bringing in so many of your friends to try out the gym this week! If anyone is interested in joining the gym, we’d like to offer them 50% off a 3 month membership.

Tonights party plan:
5:00-6:00 – Social
6:00 – Group photo
6:15-7:00 – Games, Food, Drinks
7:00 – Drawing for Lauren and Steve’s Cancer Fight
Then more Games, Food and Drinks til the end!

Freedom WOD Classes

Warm Up: 8 Mins
2:00 Jump Rope / DU
20 Air Squats
20 Alt. Lunges
5 Inchworms
Down & Back Samson Stretch

Mobility: 12 Mins
1:30 / Side LAX Glutes
1:30 / Side KB Smash Hip Flexor
1:00 / Side Couch Stretch
1:00 / Side Pigeon Stretch
1:30 Butterfly

Metcon: 20 Min Cap
“Ghost Thrusters”
For Time:
20 DB Thrusters 50/35 – single db in front rack
25 Sit Ups
40 Wallballs 20/14
25 Sit Ups
40 DB Goblet Lunges 50/35
25 Sit Ups
40 Goblet Squats 50/35
25 Sit Ups
20 DB Thrusters 50/35

Functional Bodybuilding Class

Friday

Leg Day

Walking Lunges Warm Up

1 Set / 50 Steps Total

Smith Machine Hack Squat Ascend & Descend +2 – 2

1 Set / 20 Reps ++ – –

Example: Feet in a narrow stance. start with 45lbs on each side for 20 reps, then add 35’s to each side for 20 reps then add 25’s to each side for 20 reps, then pull off 25’s and get as many reps as you can then pull off 35’s and get as many reps as you can. Good luck this is going to hurt!

Lying Leg Curl Ascend & Descend +4 -4

1 Set / 10 Reps ++++ – – – –

Example: 35lbs for 10 reps, then add 10lbs for 10 more reps, then add 10lbs for 10 more reps, then 10lbs for 10 more reps, then take a 10lb off and get as many reps as you can, take off another 10lbs and get what you can and finally take off another 10lbs and get what you can.

Sumo Deadlift Ascend & Descend +3 – 3

1 Set / 10 Reps +++ – – –

Ok you get the idea. Pick and weight you can get for 10 reps and keep adding weight for another 10 reps just like what you have been doing. And if it feels like its suck and you can’t do it…. Then you’re doing a great job. If it’s easy then quiet being a bag if shit and challenge yourself aka add some weight.

Laying Smith Machine Leg Press 3 Ways (Close, V, Wide)

2 Sets / (30, 30, 30)

Feet together for 30 reps, move your toes out but keep your heals touching for another 30 reps then, widen out your feet for another 30 reps. Do not lock out at the top keep the tension in the legs. Don’t let your butt move off the bench and find a slow-ish pace and try and get all 60 reps with little rest. Good Luck

Leg Extension “21’s” Partial Top, Full, Partial Bottom

2 Sets / (30, 30, 30)

Love at first sight. One of my favorite rep sets 30 partial reps at the top, 30 full ROM reps, then 30 partial reps at the bottom. Again slower than fast we are trying to stay in TUT (time under tension). Embrace the fact that you will back some really ugly faces and might shit yourself but hey your quads will look great!

Reverse Smith Lunge

2 Sets / 15 Reps Each

Standing Leg Curl

3 Sets / 20 Reps

Physic Ball Laying Leg Curls

3 sets x failure

Smith Machine Laying Calf Raise 3 Way (Toes Straight, Out, In)

3 Sets / (50, 50, 50)

    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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