November 18, 2022 by DNRadmin

11/18/22

Ugly-Sweater-Christmas-Party-CrossFit-DNR-Best-Gym-NOCO-Fort-Collins-Colorado-Near-Me-CSU

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Information for the Ugly Sweater Christmas Party has been posted in our Facebook Event! Saturday, December 10th from 5-8 p.m.
Please RSVP and comment in the event with the dish you will be bringing to the Potluck!
Click here to RSVP

Freedom WOD Classes

Warm Up: 10 Mins
6:00 Circuit
8 Ring Rows
10 Alternating Lunges
1 Lap Bear Crawl (N-S-N)
Then:
5 Inch Worms
1:30 / Side LAX Roll Glutes

Strength: 12 Mins
3x Superset
10-12 Single Leg Hip Thrust – Video
10-12 Bulgarian Split Squats – Bodyweight

Metcon: 18 Min Cap
2 Rounds For Time:
20 Curtis P’s 75/55 – (Hang Power Clean + Lunge + Lunge + Push Press) – Video
2 Laps Bear Crawl (N-S-N x 2)
25 Ring Rows

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers

    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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