February 23, 2024 by DNRadmin

2/23/24

CrossFit DNR Hero WOD K9 Graffit Best Gym In Fort Collins

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K-9 Graffit

Today we honor K9, Graffit, who was shot & killed while assisting the Golden Police Department and Colorado School of Mines in the early morning on 2/13/23 with a search for an armed suspect in the area of 6th Ave & 19th St. “We’ve always known Graffit was brave; today he proved a hero. RIP Good Boy. We will miss you.”

Graffit was 10 Years old and served 8 Years with the Jefferson County Sheriff’s Department 

A thirty-vehicle police procession escorted Graffit on his last journey from Golden where he died to Colorado State University in Fort Collins.

“He was more than a friend. He was my partner.”

End Of Watch 2/13/23

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds :30 Each
High Knees
Butt Kicks
Sit Ups
Burpees

Mobility:
2 min /side Couch Stretch

Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
V-Ups or Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise

Metcon: 23 Min
“Team Graffit”
23 Min AMRAP Team of three
10 Burpee Box Jumps Overs 24/20
20 Sit Ups
.3 Bike or 200M Run

In Teams of 3

All athletes will work at the same time. Once the reps/distance have been completed athletes will rotate. You may not rotate to the next stations until everyone has completed the reps for the station.

A rounds is completed = all athletes have returned to their original station.

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

    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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