October 4, 2022 by DNRadmin

10/4/22

CrossFit-DNR-Fort-Collins-Colorado-Best-Gym-NOCO-Fort-Collins-Colorado-CSU-Near-Me

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We apologize for the late announcement but we will be closed for CrossFit and Bodybuilding classes at 6:20 p.m tonight. We will be hosting a workout for the CSU CHAARG chapter during the 6:20 & 7:20 classes.

Freedom WOD Classes

Warm Up: 10 Mins
2:00 DU Practice
2 Rounds:
15 Banded Y’s
15 Banded T’s
5 KB Jefferson Curls
10 Push Ups
Then 1:30 / Side LAX Rotator Cuff or Traps

Strength: 15 Mins 
5 x 5 HSPU as hard as possible
ex: Strict / Negatives / Deficit / Box HSPU from toes or negatives from box…
In between sets perform shoulder mobility, including:
3 x 10-12 Wall Slides – Video

Metcon: 15 Mins 
4 Rounds of:
3 Min AMRAP
5 Left Arm DB Hang Clean & Jerk 50/35
5 Right Arm DB Hang Clean & Jerk
5 Lateral Burpees Over DB
25 DU / 50 Singles
1:00 Rest Between AMRAPs

Functional Bodybuilding Class

Back & Tricep

Super Set
2×20
Barbell Bent Over Deadlift Rows
Slow Straight Bar Cable Extension

Super Set
2×12
Incline Bench DB Seal Row “5 Count Hold At Active Top + Slow Negative”
EZ Bar French Press Close Grip  “Slow Negative + 5 Count Hold At Active Top”

Super Set
2×20
Single Arm DB Row (slow 20 reps per arm)
Flared Single Arm DB Row (slow 20 reps per arm “elbow out”)

Super Set
2×12
V-bar Lat high to low Row (slow)
Cable Rope Extensions (slow)

 

    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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