December 18, 2023 by DNRadmin

12/18/23

CrossFit DNR MomFit Heidi Calmus DudeDad Best Gym In Fort Collins Voted Best Gym In NoCo 4 Years in a row

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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

    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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