July 5, 2024 by DNRadmin

7/5/24

CrossFit DNR 2024 Best Of NoCo Best CrossFit Gym In Fort Collins Best In Northern Colorado

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NoCo Style Best Of Voting Email Link

Click The Link Above To Vote For CrossFit DNR As The Best CrossFit Gym In Northern Colorado For the 5th Year In A Row!

Freedom WOD Classes

Warm Up: 10 Mins
Walking Samson Stretch down and back
10 Strict Press
10 Banded Pull Aparts
10 Air Squats
10 Push Press
10 Banded Pass Throughs
10 Air Squats

Strength: 20 Mins
Jerk
10 Min to warm up to 70% +5lbs
Then
Every 2 Min x 10 Mins
3 reps @ 70% + 5lbs

Metcon: 15 Min Cap
Versus Workout:
50 Dips
50 Back Squats 185/135 Scaled 135/95

Row 250 M 

*Partner 1 Completes As many Dips as possible while partner 2 rows 250 M, after which rotate until all bench press then all Back Squats are complete. The athlete to finish last must finish out all reps*

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1)Century Set
100 Cable Bicep Curls (rest/pause)

2)Century Set
100 Cable Tricep Curls (rest/pause)

3) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

4) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

5)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

6) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

7) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

8) 3xME
Incline Bench Preacher EZ bar Curl

    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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