24/7 access included in membership

October 28, 2022 by DNRadmin

10/28/22

Michael_Myers_WOD-CrossFit-DNR-Fort-Collins-Colorado

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Freedom WOD Classes

Warm Up: 8 Mins
25 DU or Singles
10 / Side Lying Lateral Leg Lifts
10 / Side Fire Hydrants
8 Barbell Jefferson Curls
8 Hang Power Cleans
8 Inchworms
25 DU or Singles

Strength: 15 Mins
3x Superset
12 / Leg Staggered Stance KB Deadlift – Video
6-10 Nordic Curls with GDB foot hook or w/ partner
2:00-3:00 Rest Between Sets

Mobility: 6 Mins
2:00 Band Hamstring Stretch – band around back (under arms)
1:00 / Side Band Trap Stretch

Metcon: 12 Mins
“Michael Myers” – 12:00 Clock
Every 2:00 x 6 Rounds
50 DU / 50 Singles
5 Deadlifts 155/105
5 Hang Power Cleans 155/105
8 Hand Release Push Ups
*Aim for AT LEAST :30 Rest BT Rounds. Modify weight to maintain rest.

Functional Bodybuilding Class

Super Hero Shoulders

4×25
Alternating Seated DB Shoulder Press

Giant Set
2×20
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
2×20
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

    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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