December 14, 2023 by DNRadmin

12/14/23

CrossFit DNR Best Gym In Fort Collins voted Best Gym In Northern Colorado by NoCo Style Magazine 4 years in a row Ascent Protein

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We are all stocked up on Ascent Protein! With all the fun flavors including the newest flavor Mocha Cold Brew!

Freedom WOD Classes

Warm Up: 12 Mins
2 Min Double Under Practice
20 Banded Pull Aparts
10 KB Deadlifts
10 Russian KB Swings
30 Second Handstand Hold
Then
2 mins /side Roll out Shoulders and T-spine

Strength: 18 Mins
5×5
Strict Press
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 12 mins
12 Min AMRAP
50 Double-Unders
25 Russian KB Swings 53/35
12 Handstand Push Ups

Functional Bodybuilding Class

Thursday:

Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min

Session 2
-High Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)

-Low Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)

-Smith Machine Slight Incline Press Drop Set
2-3 Sets
10 reps w/ 4 Sec Negative & explosive positive
Drop weight
10 Reps w/ 4 Sec Negative & explosive positive
10 Fast Presses rep them out

-Seated Cable Chest Flys
2-3 sets
20 Partial reps at top + 20 Rull Range Flys + 20 Incline Cable Flys

-Giant Set
2-3 sets x 20 Reps + Failure
Decline Bench
Decline DB Fly partials at the bottom
Decline Push Ups to failure (arch the back during the push up)

    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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