July 10, 2024 by DNRadmin

7/10/24

CrossFit DNR Donut Tread On Me Ice Cream Stop Best gym in Fort Collins Best CrossFit Gym In NoCo

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Thank You Saffron Scoops N Bites for Hosting Our Last Stop Of This Years Donut Tread On Me 4th Of July Ruck!

Freedom WOD Classes

Warm Up: 10 Mins
12/9 Cal Bike
Then
10 Clean DL
10 Hang High Pulls
10 Hang Power Clean
10 Front Squats

Strength: 20 Mins
Squat Clean
10 Mins to warm up to 80% + 5lbs
Then
Every 2 Min x 10 Mins
2 reps @ 80% + 5lbs

Metcon: 14 Min Cap
Teams of Two
14 Min AMRAP
12/9 Calorie Assault Bike / Row only as if all bikes are taken
10 Russian KB Swings 53/35
8 Burpee

You Go I Go. Only One Person works at a time. You must complete a full round before switching.

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Warm Up:
5 Mins to get to 50% Clean & Jerk

Strength:
20 Min EMOM:
0:00-10:00
1 Power Clean + Front Squat + Split Jerk (2 sec pause in split)
Then 10:00-20:00
1 Squat Clean + Jerk AHAP

Accessory Strength
3 x Superset
5 Strict Press @75-80%
12-15 Weighted Glute Bridge

    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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