July 3, 2024 by DNRadmin

7/3/24

CrossFit DNR Liberty and Justice Best Gym In Fort Collins Best Community Best coaches best athletes

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UNITED WE STAND, DIVIDED WE FALL

Freedom WOD Classes

Warm Up: 3 Mins
400 M Run

Metcon: 45 min Cap
“1776”
For Time:
In Teams Of 2
Kettlebell Swings (53/35 lb)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Cal Row
Cal Bike
Wall Ball Shots 20/14
Deadlift 75/55
Hang Power Cleans 75/55
Push Press 75/55

Only one partners may work at a time,  everyone must work together on the same movement and move to the next one together.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

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

    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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