December 1, 2023 by DNRadmin

12/1/23

danny hspu crossfit dnr fort collins colorado

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Freedom WOD Classes

Warm Up: 7 Mins
30/24 Cal Bike
10 Wall Glides
10 Kip Swings
20 Pull Aparts
1:30 / Side LAX Rotator Cuff

Strength: 10 Mins
4 x 4 HSPU
As hard as possible
*4×4 Strict Press as a substitute

Metcon: 25 Min Cap
For Time:
80 Sit Ups
70 Russian KBS 53/35
60 Push Ups
50 Box Jumps 24/20
40 KB / DB Snatch 53/35 (20 / side – broken up as desired)
30 T2B
20 Dips
10 Wall Walks
1 Burpee

Functional Bodybuilding Class

Friday:
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 Minutes
Giant Set
3 Sets
10 Reps Partial Hack Squat (bottom to half up / narrow stance)
10 Reps Partial Hack Squat (top to half down / narrow stance)
10 Reps Hack Squat Full ROM (narrow stance)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Lying Leg Curls (pointed toes)
20 Lying Leg Curls (toes pulled to shine)
20 Split Stance DB Deadlift (10 per leg)
40 Walking Lunges (use bar on back if you need more)
Do all 4 exercises without stopping = 1 set
Hamstring Nordic Curls
3 Sets x 10 Reps
Can Sub With Hamstring Glute Bridges (on frisbees)
Calf Raises
4 Sets
ME Reps Standing 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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