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December 31, 2024 by DNRadmin

12/31/24

CrossFit DNR 2025 Gain Train! Best Gym In Fort Collins Best Of NoCo New Years Workout

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Last workout of 2024!

Watch Out 2025 We’re Coming For You!

All Aboard The Gain Train!

 

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
10 Box Jumps
30 Sec Handstand Hold
10 Scap Pull Ups
10 Kip Swings
5 Negative Pull 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
“Countdown”
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Over 24/20
Handstand Push Ups
C-2-B Pull Ups

Functional Bodybuilding Class

A WEEK: Heavy week
Tuesday: Back and Tricep:

1)Negative Strict Pull Ups with a 5 second negative phase 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

Ladies Hour:

Warm Up:
X-band Lateral Walk down&back
Walking Samson Stretch – down
Inchworms – back
Lunge – down
Squat Jump – back
X-band Lateral Walk down&back

Strength:
3 Rounds
16 Goblet Lunges
16 Goblet Cyclist 3/4 Squats
16 3/4 Sumo DL

Metcon: 15 mins
2 Rounds
20 KB Swings
24 Goblet Squats
20 Ball Slams
25 Box Jumps

    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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