October 3, 2022 by DNRadmin

10/3/22

CrossFit DNR Best Gym In Noco Halloween Party Pumpkin Caving Contest Custom Contest Trick or Treat

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Happy Halloween Hooligans!
Join us for our 9th Anniversary Halloween Costume Party this year we will be forgoing the workout and focusing on enjoying our amazing community! Anyone and everyone is welcome to join so please feel free to share and invite some friends! Anyone who attends will be invited to join our November fundamentals class for FREE!
We will have a lot going on:
Trunk or Treat ✅
Cornhole Tournament ✅
Pumpkin Carving Contest ✅
Best Costume Contest ✅
Click the Facebook Event link below for more details:

Freedom WOD Classes

Warm Up: 10 Mins
400 M Run
2 Rounds:
8/Side Donkey Kicks
8/Side Alternating Lunges
10 Air Squats
Then:
:45 / Side Samson Stretch
:45 / Side Pigeon Stretch

Strength: 15 Mins 
3 x Unbroken Complex
10 / Side Alternating Back Rack Lunge
15 Back Squats
3:00 Rest Between Sets
*Build in weight while maintaining a quick squat tempo with great technique. One barbell for both movements = light weight squats. Modify lunges to body weight or step ups, etc as needed.

Metcon: 12 Min Cap 
3 Rounds For Time:
10 Deadlifts 225/155
15 T2B
50 Air Squats

Functional Bodybuilding Class

Chest & Biceps

Super Set
2×20
Incline Bench Cable Chest Fly “Slow”
Slow Straight Bar Cable Curl

Super Set
2×12
Decline DB Press “Slow Negative + 5 Count Hold At Bottom”
EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

Giant Set
2×20
Incline Coffin Press
Partial Fly (bottom)
ME Db Push Ups

2×12
Breath Stroke Cable Fly
Cable Rope Curl (with turn out)

    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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