March 19, 2024 by DNRadmin

3/19/24

CrossFit-DNR-Best-Gym-Fort-Collins-NOCO-Fundamentals-CSU

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Freedom WOD Classes

Warm Up: 10 Mins
400 M Run or .7/.6 Bike
10 Push Ups
20 Air Squats
1:30 / Side LAX Chest
1:30 / Side LAX Glute Smash

Strength: 14 Mins
8 Min EMOM:
Odd: 4 Back Squats 70-75%
Even: 8 Strict Pull Ups or Ring Rows

Metcon: 16 Mins
16 Min AMRAP:
400 M Run
30 Wallballs 20/14
30 Air Squats
15 Dips
15 Hand Release Push-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 – 5 Mins

15 Glute Bridges
25’ bear crawl
500m Row
25’ bear crawl
15 Glute Bridges

Hip Development – 8 Mins

8 Min Circuit
8/leg KB Split Stance DL
8/leg Single Leg Long Leaver Glute Bridge
8 Sumo Goblet Squats 3/4 rep

Metcon – 12 Mins

Row for Max Meters – perform abmat sit ups then row for meters
On the 1:00 – 1 AbMat Sit-Up
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 3 AbMat Sit-Ups
On the 4:00 – 4 AbMat Sit-Ups
On the 5:00 – 5 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 7 AbMat Sit-Ups
On the 8:00 – 8 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups
On the 10:00 – 10 AbMat Sit-Ups
On the 11:00 – 11 AbMat Sit-Ups

    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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