May 16, 2024 by DNRadmin

5/16/24

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Freedom WOD Classes

Warm Up: 10 Mins
250 M Row / .3 Bike
Then 2 Rounds:
20 Pull Aparts
10 / Side DB Ext Rotation
10 Wall Glieds
10 Ring Rows
10 Kip Swings

Intervals – 8 Mins
Row / Bike Intervals
:30 Work / :30 Rest x 8 Mins
*accumulate as many calories as possible in 8 mins, so pace the first few rounds.

Mobility: 12 Mins
1:30 / Side Roll Rotator Cuff
5:00 Band Shoulder Stretch
4:00 Hip stretch

Metcon: 10 Min Cap
For Time
21-15-9:
Cal Bike or Row
Pull Ups – Murph variation

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: 4 Mins

Bring Sally Up Air Squats

Posterior Chain Development: 4 Min

3 x Superset
5 Glute Ham Raises or 8 Nordic Curls
10 Double KB Sumo Deadlifts

Metcon: 14 Mins

14 Min EMOM
Odd: 175 – 150 M Row
Even: 10 KB Goblet Thrusters

    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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