May 23, 2023 by DNRadmin

5/23/23

CrossFit-DNR-Pride-2023-Scavenger-Hunt-Best-Gym-NOCO

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Pride Scavenger Hunt is about a month away! Get your teams together (or not), groups of 1-5 will galavant across Fort Collins playing a little real life “Where’s Waldo” in search of the hidden unicorns! More information to follow and look out for this year’s pride shirt.

Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds, :30 Each:
Band Pull Aparts
Inchworms
Burpees
RDLs
Then: 400 M Run or 2:00 Bike / Row

Conditioning: 12 Min Cap
For Time:
2000 M Row
120/96 Cal Bike
1 Mile Run or Ski

Mobility: 5 Mins
1:30 Butterfly Stretch
1:30 / Side Couch Stretch

Metcon: 15 Min Cap
For Time:
Buy In: 50 Sit Ups
8 Rounds
4 Dips
6 Push Jerks 95/65
8 Deadlifts 95/65
Cash Out: 50 Sit Ups
**Modify down to 6 rounds if needed. Avoid overworking before Murph this Saturday**

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations

    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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