March 28, 2024 by DNRadmin

3/28/24

cool-kids-crossfit-dnr-fort-collins-co-best-gym-noco-cass

Share

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 is a sprint

Mobility: 12 Mins
1:30 / Side Couch Stretch
2:00 Butterfly Stretch
6:00 Band Shoulder Stretch

Metcon: 11 Mins
Treat this as two separate workouts
3 Min AMRAP:
3 Clean & Jerks 155/105
15 DU / 15 Singles
5 Min Rest
3 Min AMRAP:
6 Clean & Jerks 115/75
25 DU / 25 Singles

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: 60 minutes

Chest Day Greatest F’kn Hurts

Cable Chest Fly Giant Set

3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)

Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps

Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set

Cable Fly’s Century Set (high to low)
1 set x 100 Reps

Cable Fly’s Century Set (low to high)
1 Set x 100 Reps

MomFit:

Warm Up: 5 Mins
2 Rounds
X-Band Walk (wall-2-wall)
5  Inch Worm (no push up)
10 Air Squats
10 Banded Pull Aparts

Posterior Chain Development: 5 mins
2 Rounds or 5 Mins
10 Goblet Squats
10 Traditional KB RDL
4 Nordic Curls or 8 /leg Long Leaver Single Leg Hip Bridge video

Technique Review / workout brief

Metcon: 16 Mins
Rotating Tabata 45/15
Wall Balls
Burpee Sprawl (no push up and jump)
KB Deadlift
Mini Band Shoulder Press video

    ONE WEEK FREE TRIAL

    [honeypot level]

    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!

      [honeypot level]