February 22, 2024 by DNRadmin

2/22/24

CrossFit DNR Fort Collins Colorado HSA:FSA Payment Best Gym In NoCo

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Your CrossFit payments could be eligible for HSA/FSA reimbursement. CrossFit is medicine and can often count for tax-free spending – saving an average of 30%. We are partnering with @truemedpayments who will handle all the intricacies of using your HSA/FSA funds on your behalf, making the reimbursement process seamless and hassle-free. If you have an HSA/FSA (or plan to contribute for next year), click the link in the bio to see if you qualify. 

https://app.truemed.com/crossfit/qualify/tm_qual_yva942xdwy

Freedom WOD Classes

Warm Up: 12 Mins
Bear Crawl down and back
20 Baned Pull Aparts
10 Strict Press
10 KB Swings
Then
2 mins /side Roll out Shoulders and T-spine

Strength: 18 Mins
5×5
Strict Press
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 15 mins
Every 90 Seconds for 15 Mins = 8 rounds
3 Wall Walks + HSPU
10 KB Swings 70/53

Perform a wall walk into a wall facing HSPU then wall walk back down = 1 rep

Scaled:
5 Wall Walks
10 KB Swings 53/35

Foundation:
5 HSPU
10 Russian KB Swings 53/35

**NOTE: Scale the Wall Walk and or KBS reps down if needed to finish under 90 seconds**

Functional Bodybuilding Class

Friday:

Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 Minutes

Legs Day

Leg Extensions “10 Second Positive + 10 Second Negative”
4 Sets x 10 Reps
Your Goal should be to fail at 8-9 reps and then tap into your inner hatred for 1 more

Leg Press “5 Second Negative + 5 Second Hold + 5 Second Positive”
4 sets x 15 Reps
Hold isn’t resting at the bottom, keep tension on your legs at the bottom

Back Squats
3 Sets x 20 Reps

DB Split Stance Deadlift with toes on plate
3 Sets x 20 Reps

Barbell Walking Lunges
3 Sets x 20 Steps each leg

MomFit:

Warm Up – 5 Mins
2 Rounds:
200m Row
8 light Russian KBS
:30 sec Plank

Strength: Core (5 min)
2 Rounds of:
30 sec Flutter Kicks
30 sec Side Plank – Left
30 sec Heel Touches
30 sec Side Plank – Right
30 sec Tuck Ups

Metcon – 14 Min Caps
4RFT:
20 Russian KB Swings
20 Abmat Sit-Ups
200m Row

Crew Team:

Warm Up: 10 Mins
2 Rounds
50′ shuttle jog down and back
8 Burpees
50′ shuttle jog down and back
8 DB Deadlift
50′ shuttle jog down and back
8 Strict Knee Raises

Mobility: 5 mins 
2  mins /side Couch Stretch

Rotational Core Strength: 8 mins
2 Rounds
40 Seconds On / 20 Second Off
Reverse Crunch
Hollow Rocks or Holds
Hollow Mountain Climbers
Plank Crunches (video) or Plank Hold

Metcon: 15 min Cap
For Time
10-8-6-4-2-2-4-6-8-10 Reps of:
Alternating DB Burpee Deadlift video 50/35 (Advanced athletes 70/50)
Knee-2-Elbows

50′ shuttle sprint down and back at the start of each round.

Example:
Shuttle sprint
10 Alt DB Burpees DL
10 K-2-E
Shuttle Sprint
8 Alt DB Burpees DL
8 K-2-E

 

    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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