March 12, 2024 by DNRadmin

3/12/24

2021 Barbells and Badges Fundraiser CrossFit Competition Fort Collins Colorado CrossFit DNR best gym in Fort Collins Best gym in Noco

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Freedom WOD Classes

Warm Up: 10 Mins
400 M Run or .7/.6 Bike
1:00 PVC Pass Throughs
2 Rounds:
10 Alt Lunges
5 Inchworms
5 Hang Snatch High Pulls
5 Hang Power Snatch

Intervals: 8 Mins
Intervals
5 x 8/6 Cal Bike Sprint
:45 rest between intervals
*Share bikes and rotate

Mobility: 6 Mins
1:30 / Side Quad or Glute Smash
1:30 / Side Couch Stretch or Calf Stretch

Metcon: 16 Min Cap
3 Rounds For Time:
400 M Run or .7/.6 Mile Bike
12 Hang Power Snatch 95/65
16 Alt Back Rack Lunges 95/65

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 – 6 Mins

2 Rounds:
10 Fire Hydrants (per side)
15 Jumping Jacks
30 sec Samson Stretch (per side)

Hip Circuit – 8 Mins

8 lying leg circles (per leg)
8 Donkey Kicks (Per leg)
8 Clamshells (per side) elevated feet/wall supported /banded

Metcon – 15 Min Cap

20-18-16-14-12-10-8-6-4-2
MB Cleans
**8 Alt Box Step Ups  After Each Round**

    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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