June 28, 2024 by DNRadmin

6/28/24

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Freedom WOD Classes

Warm Up: 5 Mins
20 Banded Pull Aparts
10 Strict Press
10 Push Press
10 Jerks
20 Banded Pass Throughs

Mobility:
Take 5 Mins to roll out those sticking areas

Strength: 20 Mins
Jerk
10 Min to warm up to 90%
Then
10 min EMOM x  1 Jerk 90%

Metcon: 8 Min Cap
8 Min AMRAP Ladder
2 Hang Power Clean 115/75 scaled 75/55
4 Hand Stand Push Ups
6 T-2-B 
4 Hang Power Clean
6 Hand Stand Push Ups
8 T-2-B
6 Hang Power Cleans
8 Hand Stand Push Ups
10 T-2-B 20 Double Unders
……and so on until time expires.

Functional Bodybuilding Class

Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers.

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs

    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?

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