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October 31, 2023 by DNRadmin

10/31/23

Frankenstein_CrossFit_DNR_Fran_WOD_Fort_Collins_Colorado

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We will be announcing the drawing winners on a FB live video today at 1:15 p.m
We’ll post the winning numbers in the video and on the wod page for tomorrows workout. Please remember we only have your ticket numbers, not the person holding the numbers so you will have until Friday to claim your prize otherwise we will redraw for that prize.
Thanks again for your support Hooligans!

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

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 
Giant Set
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight
Do all 4 exercises without stopping = 1 set

    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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