December 6, 2022 by DNRadmin


Happy Birthday CrossFit DNR Best Gym NOCO Near Me Fort Collins Colorado


Happy Birthday Mama Bre!

Freedom WOD Classes

Warm Up: 6 Mins
2:00 Jump Rope
1:00 PVC ROM
10 Ring Rows
10 Kip Swings
10 Alt Step Ups

Strength: 15 Mins 
3 x Superset
6-10 Ring Rows as hard as possible
12-15 / Side RNT Single Arm DB Row – Video @ 6:00
10-12 Cable Machine Lat Press Downs
12-15 / Side RNT Single Arm DB Row – Video @ 6:00

Mobility: 7 Mins
1:00 / Side LAX Roll Posterior Shoulder
5:00 Band Shoulder Stretch

Metcon: 11 Mins
3 Rounds of:
3 Min AMRAP:
3 Strict Pull Ups
5 Box Jumps 24/20
8 Alt DB Snatch 50/35
1:00 Rest Between AMRAPs

Functional Bodybuilding Class

Back & Triceps 

Seated Lat Low Row 10 Mins
1 Set 100 Reps
(Rest-pause set, pick a weight you can get 30+ reps to start)

Giant Set 3×20 10 Mins
Lat Pull Downs
Tricep Extension
Lat Press Down

Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions

Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext

Super Set 3×20 10 Mins
Single Arm Cable 30 Degree Extension
DB Rows


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    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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