December 27, 2023 by DNRadmin

12/27/23

CrossFit DNR Knapp Bro's Best Gym In Fort Collins Rage, Rage, against the dying of the light Do Not Go Gentle Into That Good Night.

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Freedom WOD Classes

Warm Up: 10 Mins
2 Mins /leg Couch Stretch
Then
2 Rounds
Monster Band Walks down and back
10 Monster Band Air Squats
12 Alt DB Hang Cleans
Lunges down and back

Strength: 20 Mins
5×5
Back Squats
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 11 mins
10 Min AMRAP
12 Alternating DB Power Clean 50/35
50′ Walking DB Lunges 50/35
Then with no rest move into:
1:00 Min AMRAP
Air Squats
Two scores for todays wod: Rounds/Reps For 10min AMRAP and Reps of Air Squats.

Functional Bodybuilding Class

Tuesday

Session 1: Steady State Effort averaging 120-130 BPM for 25 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

Shoulders Day

Drop Set

3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive

Drop Set
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises

Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps All With 4 Count Negative & Positive

Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers

Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements

Single Arm Side Lateral Raises On Incline Bench

3 sets x 20 Reps

Pron Facing Incline Rotations of Arnolds
3 sets x 15 Reps

    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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