October 6, 2022 by DNRadmin

10/6/22

CrossFit DNR Team Workouts Best Gym In Fort Collins 2022

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Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
15 Seated Band Pull Downs
10 Russian KBS
10 Wall Glides
:30 Slow Exchange Mountain Climbers
Then
1:00 / Side Lat Stretch

Strength: 15 Mins 
5 x 5 Pull Ups / Muscle Ups as hard as possible
ex: Strict PU / Negative PU / Negative Ring Row / C2B PU / MU
*It is okay to mix reps.
Ex 1: 1 MU + 4 Pull Ups,
Ex 2: 2 C2B + 3 Pull Ups

Metcon: 15 Min Cap 
3 Rounds For Time:
10 C2B Pull Ups
20 Alternating Russian KBS 53/35
30 Sit Ups
200 M Run

Functional Bodybuilding Class

LEG DAY!

4×10
Leg Extensions (10 Second Positive + 10 Second Negative)

4×10
Tempo Back Squats  3-3-3-0 (3 sec neg – 3 sec hold – 3 sec pos – 0 sec at the top)

4×10
RDL with 5 sec neg

4×10
Back Rack Box Step Ups

4×50
Back Rack Calf Raises

    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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