November 22, 2023 by DNRadmin

11/22/23

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Coach Kody will be running one class from 8-9 a.m tomorrow (Thanksgiving). Sign up on Mindbody then come in and break a sweat before the meat sweats!
Happy Thanksgiving Hooligans and thank you all for being a part of our amazing gym and community!

Freedom WOD Classes

Warm Up: 14 Mins
2:00 Row
2 Rounds:
N-S-N Band Monster Walk
20 Band Glute Bridges
10/Side Fire Hydrants
10 Barbell Jefferson Curls
10 Cat Cows
Then 1:30 / Side Glute Roll

Metcon: 28 Min Cap
For Time:
10 Back Squats 225/155
20 Alt. DB Rack Step Ups 50/35
30 Wallballs 20/14
3:00 Rest
20 Back Squats 135/95
20 Alt. DB Rack Step Ups 50/35
30 Wallballs 20/14
3:00 Rest
30 Back Squats 95/65
20 Alt. DB Rack Step Ups 50/35
30 Wallballs 20/14

Functional Bodybuilding Class

Wednesday

Back Day

Seated Forward Leaning Lat Row

SS

Seated Row

3 Sets / (20 / 20)

Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row

Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.

Rope Lat Pulldown

2 Sets / 30 Reps

Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor

V bar Lat Pulldown

4 Sets / 20 Reps

Incline High Elbow DB Row

3 Sets / 20 Reps

Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows

One Arm DB Row (2 Sec Hold Top & Bottom)

3 Sets / 15 Reps EACH

Seated Cable Rope Row Trap Shrug

3 Sets / 30 Reps

T Bar Rows (SLOW + 4 Drops)

2 Sets / 10++++

Reverse Hyper

3 Sets / 30 Reps

Can use a bench to perform movement or GHD pad

    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?

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