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December 18, 2024 by DNRadmin

12/18/24

CrossFit DNR Holiday Hours Best Gym In Fort Collins Best Coaches Best Athletes Best Programming Voted Best CrossFit Gym In Northern Colorado past 4 years NoCo Style Magazine

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Freedom WOD Classes

Warm Up: 8 Mins
2 min row
Then
2 rounds:
20 banded pull aparts
10 Strict knee raise
8/ side DB single arm strict
press
10 BB push press

Strength: 20 Min Cap
4 Mins To Warm Up To First Working Weight

8 Mins
3×5  Push Jerk in Split @ 70, 75 & 80% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×3 at 75, 80 & 85%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon: 15 Min 
3 Rounds – Every 5 min
500 m Row
20 Sit ups
10 Devils press (50/35)
*Rest until 5:00 clock
*Cap row to 2 min

Olympic Lifting

Warm Up: 8 Mins
Coach Lead

Technique: 15 Mins 
3 x 5 Tall Cleans – Light Weight
3 x 5 High Hang Squat Clean – Moderate
3 x 5 Hang Squat Clean – 75-80%

Strength: 20 Mins
4 sets of 2 unbroken complexes:
1 Complex = 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk
*Build in weight each round

Functional Bodybuilding Class

Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Dive Team

Warm Up: 6 Mins
2 Rounds
X-Band Walk
Lunges down and back
10 Air Squats
10 Sit Ups

Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Figure 8
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest

Metcon: 20 Min Cap
20 min cap
10-8-6-4-2-4-6-8-10
Shuttle runs
Box Jump
Goblet Squats
*1 shuttle run = Wall To Wall down and back

Crew Team

Warm Up: 6 Mins

Strength: 12 Min Cap

 

Metcon: 20 Min Cap

    EXPERIENCE CROSSFIT DNR

    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. 

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