June 5, 2024 by DNRadmin

6/5/24

CrossFit DNR Meet Coach Emma Cantrill Best Gym In Fort Collins

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We would love to introduce you to the newest CFDNR Coach, Emma Cantrill! She will be shadowing a few of the coaches over the next couple of weeks and will be taking over her own classes soon!

Freedom WOD Classes

Warm Up: 10 Mins
500 M Row
Then
5 Clean Lift Off
5 Clean Power Pulls
5 Clean High Pulls
5 Squat Clean
5 Front Squats

Strength: 20 Mins
Squat Cleans
1RM

Metcon: 14 Min Cap
Complete 150 Calories for time:

Minute 1:
Row – Max Calories

Minute 2:
Power Clean – 3 Reps
Ring Dips – 8 Handstand Push Ups

*You have one minute to achieve max calories Row,  then one minute to complete 3 Power Cleans and 8 HSPU. Continue alternating minutes until 150 calories have been achieved.
**For Power Clean, use 70% of 1 RM.

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

 

 

3) Conditioning 

Complete 150 Calories for time:

 

Minute 1:

Air Dyne/Row – Max Calories

 

Minute 2:

Power Clean – 3 Reps

Ring Dips – 8 Reps

 

*You have one minute to achieve max calories on the air dyne,  then one minute to complete 3 Power Cleans and 8 Ring Rows. Continue alternating minutes until 150 calories have been achieved.

**For Power Clean, use 80% of 1 RM.

Olympic Lifting

Strength: 20 Mins
3 x 5 Power Snatch 50-60% Technique
Then:
Every 2:00 x 5 Rounds:
Complete 1 complex of: 1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Drills: 20 Mins
3 x 8 Pressing Snatch Balance
3 x 8 Hang Power Snatch – Tempo to hip pock and explode
3 x 8 Hang Squat Snatch – Same Tempo

    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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