December 7, 2023 by DNRadmin

12/7/23

CrossFit-DNR-Holidays-WOD-Best-of-NOCO-Fort-Collins-Near-Me-CSU

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White Elephant Ugly Sweater Party is this Saturday! Bring your best holiday spirit and entrée / side for the potluck. The party is from 5-8 p.m and it’d be a lot cooler if we weren’t the only ones there at 5:00 so don’t even think about being “fashionably late”.

Freedom WOD Classes

Warm Up: 10 Mins
1:00 PVC ROM
2 Rounds:
10 Wall Glides
15 Pull Aparts
8 Ring Rows
8 Ring Y’s
10 RDLs
10 Deadlifts
Then 1:30 / Side LAX Roll Rotator Cuff

Strength: 15 Mins
Pick 1 or more of these to perform and record your reps or time:
1) Max Rep Strict HSPU
2) 2:00 Max Rep HSPU – if on a box use this variation
3) Max Rep Strict Press @ 70% 1RM

Metcon: 12 Mins
5 Min AMRAP x 2
1 Rope Climb or 3 Strict Pull Ups
3 HSPU
5 T2B
7 Deadlifts 225/155
Then 2:00 rest and repeat 5 min amrap

Functional Bodybuilding Class

Thursday:
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 minutes 
Giant Set
4 Sets
20 Reps Incline Bench Press
20 Reps DB Crusher Press
20 Reps Wide Grip Push Ups
ME Standard Push Up w/ Arch
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps DB Alternating Decline Press
20 Reps DB Decline Barrel Press
20 Reps DB Decline Partial Flys (bottom)
20 Reps DB Decline Flys Full ROM
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps High Cable Fly (high to low)
20 Reps Mid Cable Fly (high to low)
20 Reps Mid Cable Fly (straight in front)
20 Reps Low Cable Fly (low to high)
Do all 4 exercises without stopping = 1 set

    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?

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