February 8, 2024 by DNRadmin

2/8/24

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 DB Snatch
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
15 Min AMRAP Ladder
8 Burpees
6′ HS Walk or 1 Wall Walks  or 10 Sec HS Hold
6 Alternating DB Snatch 50/35

*Add 6 ft to your handstand walk or 1 Wall walk or 10 Seconds to your hold each round.

If you are HS walking, work off a 6′ matt. 6′ down – 6′ back. You can make the turn on your hands or re kick up.

Functional Bodybuilding Class

Thursday:

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

-High Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)

-Low Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)

-Smith Machine Slight Incline Press Drop Set
2-3 Sets
10 reps w/ 4 Sec Negative & explosive positive
Drop weight
10 Reps w/ 4 Sec Negative & explosive positive
10 Fast Presses rep them out

-Seated Cable Chest Flys
2-3 sets
20 Partial reps at top + 20 Full Range Flys + 20 Incline Cable Flys

-Giant Set
2-3 sets x 20 Reps + Failure
Decline Bench
Decline DB Fly partials at the bottom
Decline Push Ups to failure (arch the back during the push up)

MomFit:

Warm Up 3-4 mins 
500 M Row

Strength: 10 Mins
Giant Set:
2 Set x 15 Reps
KB RDL’s
Banded X-Band Walks down and back
Banded Glute Bridges
*90 seconds rest between sets

Metcon: 14 Mins
3 Rounds
50′ KB/DB Single Arm Farmer Carry (25′ on right hand 25′ on left hand) 53/35
50′ KB/DB Goblet Walking Lunges
20 KB/DB Deadlift
20 KB/DB Goblet Squat

 

    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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