June 18, 2024 by DNRadmin

6/18/24

CrossFit DNR MomFit women's health best gym in Fort Collins Best of NoCo

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Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min (increase your number from last week)

Strength: 20 Mins
Bench Press
10 Min to warm up to 80%
Then
10 min EMOM x 2 reps @ 80%

Metcon: 15 Min Cap
15-12-9
GHD Sit Ups or V-Ups
Floor Press 165/115 Scaled 115/75
T2B
KB Goblet Lunges 53/35 – 15/leg,12/leg,9/leg

Extra Credit:
Gymnastic Strength
8 Min EMOM
ODD: C2B
Even: Ring Dips

Increase in appropriate fashion. ex: each week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

MomFit:

Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL

Strength: 15 mins 
Tabata 30/30
3 sets
Squatted Alt back kick to squat jump
Curtsy Lunge to sumo squat
DB Reverse Lunge with db curl

Metcon: 20 Min Cap

5 Rounds
3 Min AMRAP
3 MB Cleans
6 Push Ups
10 Air Squats

Rest 1 Min / Repeat

    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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