December 5, 2023 by DNRadmin

12/5/23

CrossFit-DNR-Best-of-Noco-2023-4-years-in-a-row

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Thank you so much for showing your support and voting us the Best CF Gym in NOCO for the 4th year in a row! Our Hooligan Nation is unrivaled and we thank you all for being a part of it.
Our community is what makes this gym so great and we hope to continue to build on that with this years Christmas Party! If you are planning to come this Saturday from 5-8 p.m then please RSVP in the FB event (below) and comment in the discussion any food you’ll be bringing for the potluck. Thank you and we hope to see you all there!
FaceBook Event Click Here

Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
Then 2 Rounds:
10 Kip Swings
10 Ring Rows
5 / Side Strict DB Press
10 Alt DB Snatch

Strength: 18 Mins – MOBILIZE
We are establishing your baseline max for pulling strength today. Everyone’s variations will be different.
Pick 1 or more of these to perform and record your reps:
Max Unbroken set of:
1) Muscle Ups (Ring or Bar or Both)
2) Kipping Pull Ups
3) 2:00 Max Rep Kipping Pull Ups or Ring Rows
*Athletes can choose to do one of the above options or multiples within the 18 minutes. If you can only do one or two PU at Rx then do it and then also the 2:00 max rep. However, if you can link a substantial number of reps together unbroken then don’t do the 2:00 max. Scale but don’t over scale! Also record everything as specifically as possible (bands, ring row height and foot distance, etc)
*A pull up ends with your chin over the bar (not your nose).

Metcon: 13 Mins
On a 13:00 Clock
4:00 AMRAP – Then 3:00 AMRAP – Then 2:00 AMRAP
4 Alt. Devils Press 50/35
6 V-Ups or T2B
8 Wallballs 20/14
2:00 Rest Between the 4,3,2 AMRAPs

Functional Bodybuilding Class

Tuesday:
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins 
-Super Set
3 sets x 100 Reps
Bus Drivers
Front Raises
-Seated DB Side Lateral Raises
3 Sets x 12-8 reps
12 Partials at the top + 12 Full Reps + 12 Partials at the bottom + 10 Sec Hold
-Eye Level Cable Face Pulls
3 Sets x 12-8 Reps
-High Rear Delt Cable McDonald Flys
3 Sets x 12-8 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
3 Sets x 12-8 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
3 Sets 12-8 Reps
-Straight Bar Cable Front Raise Drop Sets
3 Sets x 12 reps /drop set w/4 sec negative
-Super Set
3 Sets x 12-8 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises

    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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