April 1, 2024 by DNRadmin

4/1/24

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Freedom WOD Classes

Warm Up: 6 Mins
6 Min Circuit:
20 Pull Aparts
10 Wall Glides
8 Power Cleans
8 Front Squats
8 Strict Press
8 Push Press

Olympic Strength: 20 mins
8 Min Coach Lead
-Hip Scoop – focus on pushing hip to bar w/ flat feet
Then 10 Min EMOM
0:00-5:00 – 2 Hang Power Cleans & Split Jerk @ 50-60%
5:00-10:00 – 2 Tempo Power Cleans & Split Jerks @ 60-65%

Metcon: 16 Min Cap
3 Rounds For Time:
15 Power Cleans 135/95
15 HSPU
500/400 M Row

Functional Bodybuilding Class

Week 11:

Monday
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 
Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets

    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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