February 20, 2024 by DNRadmin

2/20/24

CrossFit DNR February Birthday girls Liza and Vanessa best athletes best coaches best programming best facility best of NoCo

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Happy Birthday To Liza White and Vanessa Knapp!
We are blessed to say the least that they are part of the gym.
You both are amazing humans!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
100 m Run
5 RDL
5 Ring Rows
5 Deadlifts
5 Pull Ups

Strength: 20 Mins
“A” Week 9
5×5
Deadlift
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 16 Min 
8 Rounds
5 deadlifts 135/95
200M Run
5 C-2-B Pull Ups

Functional Bodybuilding Class

Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 25 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 
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set 
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds 
3 sets x 15 Reps

MomFit:

Warm Up:
Plate Warm Up

Strength: 10 mins 
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 KB Sumo Deadlift
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Metcon: 12 Mins
8 Round Rotating Tabata :20/:10
MB Cleans
Burpees
Ring rows

Crew Team:

Warm Up: 10 mins  
90 sec /leg Couch Stretch
Then
10 Air Squats
5 Speal Rolls
10 Lunges
5 Inchworms
10 Single Leg Broad Jump Squat

Strength: 15 mins 
Giant Set:
3 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 KB Sumo Deadlift
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Metcon: 20 Mins 
10-9-8-7-6-5-4-3-2-1 Thruster or Wall Balls
100-150-200-250-300-350-400-450-500-5500m Row

    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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