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October 31, 2022 by DNRadmin

10/31/22

Frankenstein_CrossFit_DNR_Fran_WOD_Fort_Collins_Colorado

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Halloween tanks, 3/4 sleeves and hoodies have arrived and are ready for pick up, however the regular t-shirts have been delayed by about 2 weeks. We apologize for the delay and will let everyone know as soon as we receive them!

Freedom WOD Classes

Warm Up: 10 Mins
5:00 Bike / Row / Run
1:00 PVC ROM
10 Kip Swings
10 Ring Rows
15 Pull Aparts
10 Air Squats
10 Thrusters

Mobility: 15 Mins
2:00 / Side LAX Roll Glutes or Quads
1:30 / Side LAX Lats
1:00 / Side Pigeon Stretch
2:00 / Side Band Shoulder Stretches

Metcon: 10 Min Cap 
“Fran”kenstein
21-15-9
Thruster 95/65
Pull Ups

Functional Bodybuilding Class

Chest and Biceps 

5×5 build to your heaviest set of 5
Bench Press

Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)

Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

Super Set
2×20
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags

    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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