December 5, 2022 by DNRadmin

12/5/22

CrossFit DNR Ugly Sweater 2021 Christmas Party Fort Collins Colorado

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The Ugly Sweater Christmas Party is this Saturday 5-8 pm!
Checklist:
Ugly Sweater
White Elephant gift $25 or less
Pot luck style – comment on the FB group the dish that you will be bringing
BYOB

Freedom WOD Classes

Warm Up: 7 Mins
:30 Mountain Climbers
10 / Side Front & Lateral Kicks
8 Burpees
8 Hang Power Clean
8 Front Squats
8 Squat Cleans
:30 / Side Samson Stretch

Strength: 15 Mins
3 x Unbroken Complex
4/Side Back Rack Lunges
8 Back Squats
3:00 Rest Between Sets

Metcon: 16 Min Cap
For Time:
20 Power Cleans 135/95
20 Front Squats 135/95
100 Sit Ups
10 Power Cleans 135/95
10 Front Squats
100 Sit Ups

Functional Bodybuilding Class

Chest and Biceps Volume

4×25
Bench Press

4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)

Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls

Super Set 2×20
DB Decline Barrel Press
DB Decline Fly

2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)

2xME
Alt DB Curls (to failure)

    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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