May 9, 2019 by DNRadmin



KidFit starts June 3rd. 

Welcome to CrossFit DNR’s 6 week KidFit program!
Our goal is to educate our little Hooligans on proper movement for long term success and injury prevention.

We will be splitting into two different age groups with slightly different purposes. Both groups will develop the fundamentals of functional movement for everyday life and introduce them to light weight or PVC pipe weightlifting techniques. One of our biggest focuses will be to either improve or maintain flexibility.

Athletes aged 6-9 will meet on Tuesdays & Thursdays from 11:00 am – Noon. This group will focus mostly on bodyweight movements, with games each day and a CrossFit workout to finish each day. Cost for this program is $85 for the full 6 weeks.

Athletes aged 10-14 will meet on Monday, Wednesday & Fridays from 11:00 am -Noon. This group will work on everything listed under the younger group in addition to more emphasis on speed and agility to translate to their specific sports. We also plan to include more weight training for the athletes ready for that component. Cost for this program is $125 for the full 6 weeks.

If you have any questions about the KidFit camp feel free to message us on FB or email or you can call us at 970-213-3974.

*This class is only offered to Kids for the full 6 week camp. We will not offer individual class sessions. There are only 20 spots available for each age group!

Freedom WOD Classes

Warm Up: 5 Mins
3 Rounds
10 Kipping Swings
10 Single Arm Alternating DB Cleans

Mobility: 8 mins
2 min /side tricep smash
2 min /side Lat Smash

Strength: 15 Mins
5×5 @ 75-80% + 5lbs

Metcon: 15 Min Cap
10 Hang Power Cleans 155/105
10 Pull Up
9 Hang Power Cleans
9 Pull Up
8 Hang Power Cleans
8 Pull Up
7 Hang Power Cleans
7 Pull Up
6 Hang Power Cleans
6 Pull Up
5 Hang Power Cleans
5 Pull Up
4 Hang Power Cleans
4 Pull Up
3 Hang Power Cleans
3 Pull Up
2 Hang Power Cleans
2 Pull Up
1 Hang Power Cleans
1 Pull Up

Elite Competition Class

Rest Day

Performance Power Training

Thursday, May 9th, 2019
Jet Fuel: 
Assault Bike 2 minutes
Max Calories assault bike in 30 seconds or 20 calories, whichever comes first.
10 Pushups
10 Pullups
10 KB Inverted Piston Press

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
5×5 +5lbs from April 18th
2xMax Reps Push Press @5 rep weight

**During GainCity today, every 3minutes, 5 pullups must be performed**

Seated DB Shoulder Press
Bandy Lat pull down *Attach a band overhead, but close enough to the floor so you can sit and reach the band. Grip the band like a pullup and perform Lat pull downs for 1 min
DB Lat Raises/Front Raises
5×10 (each)
Bandy Curls/Pushdowns
100 each

Afterburner: (optional)
Cal Sprint Assault Bike
**First minute, 5 cals, next minute, 10 cals, next 15 cals, finish with 20 cal sprint**
**Use the calorie count achieved in the warmup as the starting number if 20 was not achieved. The use that number to make 4 sets by splitting the difference 4 times to make four sets of cals**



2716 S. College Ave Suite B Fort Collins, CO, 80525

(970) 213-3974

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. 

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