March 29, 2024 by DNRadmin

3/29/24

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

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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
L-Sit Hold – tuck knees or place hands on ground as needed – Video
– Hollow Hold
– Plank

Metcon: 16 Mins
16 Min AMRAP
12 T2B
200 M Run
20 Push Ups
200 M Run

Functional Bodybuilding Class

Friday:

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

Legs Day The Day We Die

180 Walking Lunges

1 Set Do Not Rest Or Pause

Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.

4 Way Hack Squat
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations

Deadlift SuperSet

3 Sets
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)

Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again

    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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