24/7 access included in membership

July 16, 2024 by DNRadmin

7/16/24

CrossFit DNR Coach Annie Best Coach and Athlete in Fort Collins

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The Gym Will Be Closed On Friday From 5:30pm to 8:30pm. This means the 5:20pm and 6:20pm classes are cancelled as well as 24/7 Access during this time.
Kody and Kyle are having a coaches gathering for Coach Annie’s send off.
24/7 access will be available at 8:30pm and later.

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 Mins to warm up to 90% + 5lbs
Then
Every 2 Min x 10 Mins
1 reps @ 90% + 5lbs

Metcon: 25 Min Cap
1 Mile Run / Scale Run for 8 mins for distance
45 Box Jumps 24/20
75 Burpees
800 M Run / Scale Run for 4 mins for distance
30 Box Jumps 24/20
50 Burpees
400 M Run / Scale Run for 2 mins for distance
15 Box Jumps 24/20
25 Burpees

Extra Credit: 
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last 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 45/15
3 sets
Banded Lateral Walks
Banded Lunges
Banded Kick Backs
Banded Kick Outs

Metcon: 20 Min Cap
4 Rounds
15 Med Ball Cleans
12 DB Push Press
9 KB Sumo Deadlifts

    EXPERIENCE CROSSFIT DNR

    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. 

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