June 19, 2024 by DNRadmin

6/19/24

CrossFit DNR 24 hour access best gym in Fort Collins Voted Best of NoCo 5 years running

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We are working hard to get our 24/7 access set up as we promised! Hopefully just another week or two and we should be live!

Freedom WOD Classes

Warm Up: 10 Mins
2 Min Triple or Double Under Practice
Then
5 Clean Lift Off
5 Clean Power Pulls
5 Clean High Pulls
5 Squat Clean
5 Thrusters

Strength: 20 Mins
Hang Squat Cleans
10 Min to warm up to 80%
Then
10 min EMOM x 2 reps + 1 Jerk @ 80%

Metcon: 14 Min Cap
For Time:
10-1 Thruster Increase weight every round – Start at 95/65 Scale 65/45
30 Double Unders, Double Under Attempts or Single Unders

*Advanced athletes Unbroken Double Unders*

Functional Bodybuilding Class

Wednesday: Legs
1) 4×25
Back Squats

2) 4×12-15
Single Leg Ext

3)  4×12-15
Single Leg Curls

4)  4×12-15
Single Leg: Leg Press

5) 4×12-15
Smith Machine Hack Squats

6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)

7) 4×25
Standing Calf Raises

8) 4×25
Seated Calf Raises

Olympic Lifting

Strength: 45 Mins
3 x 5 Overhead Squat AHAP (As Heavy As Possible)
3 x 5 Squat Snatch 60% (As fast under bar as possible)
Then:
10 Min EMOM
1 Snatch High Pull + 1 Squat Snatch AHAP
Then:
3 x SS
10 Exercise Ball Hamstring Curls
10 / Side Single Leg Hip Thrust

    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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