Crossfit DNR’s MomFit!
Calling all northern Colorado moms! Crossfit DNR has teamed up with Heidi Calmus to bring you a 10 week long fitness course designed specifically for moms to improve and help strengthen your pelvic floor and over fitness!
-10 week long course
-Twice a week Tuesdays & Thursdays
-Class time: 10:00am
-Class time duration: 30-45 mins
-Start date: Tuesday January 2nd
-End Date: Thursday March 7th
-Focus:
Overall health and well being for the hard working mom. With programming designed to help facilitate a strong pelvic floor by focusing on the transverse abdominals, glutes and hip in a fun non intimidating setting!
-Includes:
-Pelvic Floor information provided by Women’s Health Specialist Dr. Jen Atkinson DPT
-Two InBody Scans
Start and Finish of program
-Cost: $300 for the 10 weeks
-Space is limited with only 25 spots available.
Freedom WOD Classes
Warm Up: 5 Mins
3:00 Bike, Row or Ski
Then
90 Seconds /side Lax Ball Chest
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 8-12 Reps
Isometric Push Ups with 2 second pause 1 inch off ground
Offset Barbell Curl
Alternating DB Bench Press
90 seconds rest between sets
Station 2
Giant Set:
2 sets x 15-20 Reps
DB Fly
DB Barrel Press
DB Coffin Press
**No reset between movements so pick a weight that you can get everything done without setting the DB’s down
90 seconds rest between sets
Metcon: 16 Min Cap
AMRAP 4:
Buy-In: 30/25 Calorie Assault Bike, Row or Ski
Max Rounds of
3 Burpees
6 Power Cleans 95/65
9 Floor Press 95/65
Rest 4 Minutes
AMRAP 3:
Buy-In: 20/15 Calorie Assault Bike
Max Rounds of
3 Burpees
6 Power Cleans 115/75
9 Floor Press 115/75
Rest 3 Minutes
AMRAP 2:
Buy-In: 10/8 Calorie Assault Bike
Max Rounds of
3 Burpees
6 Power Cleans 135/95
9 Floor Press 135/95
If sharing a bike. Athlete “A” will start while athlete “B” waits. Once Athlete “A” is on the rest athlete “B” will start.
Functional Bodybuilding Class
Week 2:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
45 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set