March 22, 2023 by DNRadmin

3/22/23

CrossFit-DNR-Fort-Collins-CO-Hooligan-Athlete-Best-Gym-Personal-Training

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Meet Joel and DooLittle! Joel has been at DNR for about 2 months and his go-to class is 3:20 p.m. You can find him and DooLittle camped out in lane 14. Please give them some space as Joel is visually impaired (he can see you if you’re directly in front of him) and DooLittle is on the job as his seeing eye dog.
They have both been crushing it at DNR but we want to make sure they feel welcome so please introduce yourselves but give them a little space as you walk past. AND WE KNOW… DooLittle is extremely cute, but please don’t pet him while he’s at the gym and “on duty”.
Thank you Hooligans!

Freedom WOD Classes

Warm Up: 8 mins
3 Round Tabata :20/:10
Mountain Climbers
KB RDL
Hollow Hold / Rocks
Then: 30/24 Cal Row / Bike / Ski

Strength: 18 Mins
Bike / Row / Ski Intervals
3 x :30 Sprint / :30 Rest
Immediately into:
3 x :30 Sprint / 1:00 Rest
Then 2 Rounds:
1:00 “Sac Swinger” – Video @ 7:00 *Alternative = :45 / Side Farmer Carry
15-20 / Side – Side Plank Hip Lifts
20 / Side Banded Wood Chop (low to high) – Video

Metcon: 15 Min Cap
For Time:
Buy In: 75 Sit Ups
Then 3 Rounds:
30/24 Cal Row / Bike / Ski
30 Russian KBS 53/35
Then Cash Out: 75 Sit Ups

Olympic Weightlifting Class

Warm Up: 8 Mins
5 Mins Hip and T-Spine Mobility
10 Snatch Pull
10 Snatch High Pull
10 Power Snatch
10 Overhead Squat

Strength:
Snatch
1 x 2 @ 75%
1 x 1 @ 80%
3 x 1 @ 85%

Clean & Jerk
1 x 1 @ 75%
1 x 1 @ 80%
1 x 1 @ 85%

Clean Pull
1 x 2 @ 90%
2 x 2 @ 95%

Back Squat
1 x 3 @ 75%
1 x 2 @ 80%
2 x 2 @ 85%

    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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