February 12, 2024 by DNRadmin

2/12/24

CrossFit DNR Best Gym In Fort Collins Best Of NoCo Kansas City Chiefs Super Bowl Champs

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How About Those Chiefs!!!!

🎶 Welcome To The Red Kingdom 🎶

 

Freedom WOD Classes

Warm Up: 3 mins
Burpees to song “Red Kingdom” by Tech N9ne
Burpees = For Every  “Chiefs” or “Kingdom” word

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 8-15 Reps
Isometric Push Ups with 2 second pause 1 inch off ground
Alternating DB Curls
Alternating DB Bench Press
90 seconds rest between sets

Station 2
Giant Set:
2 sets x 15-20 Reps
DB Fly
DB Barrel Press
DB Coffin Press
**No reset between movements so pick a weight that you can get everything done without setting the DB’s down

Metcon: 20 Mins
“The Chief”
5 Rounds of
3 Min AMRAP
3 Power Cleans 135/95
6 Push-Ups
9 Air Squats
1 minute Rest after each 3-minute AMRAP

Functional Bodybuilding Class

Week 10 

Monday

Session 1: Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min

Session 2: 60 Mins

Giant Set
4 Sets
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set

Giant Set
4 Sets
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set

Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
45 Incline Skull Crushers
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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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