May 5, 2024 by DNRadmin

5/6/24

Barbells_&_Badges_2024_CrossFit_DNR_Fort_Collins_CO_Benevolent_Fundraiser

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Murph is almost upon us!
For clarity, we will only be running one heat on Saturday 5/25 beginning at 9:00 a.m. Show up before then as the heat starts at 9:00! Registration is open on Mindbody now.

Barbells & Badges is open for registration!
Date: August 17th
Teams of 4 (2F/2M or 4F or 4M) Rx and Scaled divisions.
Cost: $160 / Team
Click Here to register!

Freedom WOD Classes

Warm Up: 10 Mins
1:00 PVC ROM
Then Coach lead PVC Bar Path
Snatch Lift Offs
Snatch Deadlifts
Power Snatch
Overhead Squats
Sotts Press
Squat Snatch

Strength / Technique – 12 Mins
8-5-3-3 Power or Squat Snatch
*Use this as a warm up to find a good working weight for the workout. Your weight should be doable under fatigue for singles in the metcon

Metcon: 19 Mins
“Cinco De BeastMode”

In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats 155/115 Scaled 95/65

Rest One Minute and proceed to:

AMRAP 12 Minutes
5 Snatch 155/115 Scaled 95/65 – modify to cleans if necessary
10 Ring Rows
15 Wall Balls 20/14

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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