CrossFit DNR Best Gym In Fort Collins voted Best CrossFit Gym In NoCo 4 years running best coaches best programming best community best athletes best facility

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 8/Side Split Leg Lifts 10 Kip Swings 5 Inchworms 10 Push Ups 1:30 / Side LAX Roll Chest Strength: 8 Mins 8 Min EMOM: Odd: 4 Bench Press 75-80% Even: Core – Max Effort Static Hold Core options: – Hanging L-Sit or L-Tuck – Video

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Freedom WOD Classes Warm Up: 6 Mins 500 M Row / .6 Mile Bike 1:00 PVC ROM 8 Power Cleans 8 Strict Press 8 Push Press 8 Clean & Jerks Interval EMOM Ladder – 8 Mins 8 Min EMOM Ladder for Cals – Row, Bike or Ski Males: 6-8-10-12-12-12-12-12 Females: 3-5-7-9-9-9-9-9 Modified: 4-5-6-7-7-7-7-7 *Every round

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Freedom WOD Classes Warm Up: 10 Min Cap 400 M Run 20 Glute Bridges 10 / Leg – lying lateral leg lifts 10 / Leg – Fire Hydrants :45 / Side Hamstring Stretch :45 / Side Couch Stretch Strength – 8 Mins 8 Min EMOM: Odd: 4 Back Squats 75-80% Even: Rest Metcon: 22 Min

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Lady Row Workout CrossFit DNR Fort Collins Colorado

Freedom WOD Classes Warm Up: 10 Mins 1:30 / Side Roll Rotator Cuff 2 Rounds: 15 Band Pull Aparts 15 / Side – Band External Rotations – Video 10 Wall Glides 10 Cal Row / Bike Strength: 8 Mins 8 Min EMOM: Odd: 6-8 HSPU – as hard as possible Even: Handstand walk practice OR

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Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Banded Pass Throughs 15 Pull Aparts 10/Side DB External Rotation 10 Hang Power Snatch 10 OH Squats Then : 1:30 / Side LAX Roll Shoulder / Traps Olympic Strength: 20 mins 8 Min Coach Lead -Tempo Power Snatch (2 second lift off) Then 10 Min

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Kari Pearce Power Abs CrossFit DNR Fort Collins Colorado

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds :30 Each: Plank Hold Hollow Hold Left Side Plank Hip Lifts Right Side Plank Hip Lifts Push ups Strength: 8 Mins 8 Min EMOM: Odd: 4 Bench Press 70-75% Even: Core – Max Effort Static Hold Core options: – Hanging L-Sit or L-Tuck – Video –

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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. 

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