July 9, 2024 by DNRadmin

7/9/24

CrossFit DNR Wedding Session Congrats Coach Taylor and Coach Dirk Best Gym In Fort Collins Best of NoCo Best Programming Best Athletes Best Equipment

Share

Congratulations Coach Taylor and Coach Dirk On Your Engagement!

Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min

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

Metcon: 15 Min Cap
For Time:
13 Muscle Ups or C-2-B Pull Ups
1 Squat Snatch + 12 OH Squats 135/95 Scaled 95/65
11 Muscle Ups or C-2-B Pull Ups
1 Squat Snatch + 10 OH Squats
9 Muscle Ups or C-2-B Pull Ups
1 Squat Snatch + 8 OH Squats
7 Muscle Ups or C-2-B Pull Ups
1 Squat Snatch + 6 OH Squats
5 Muscle Ups or C-2-B Pull Ups
1 Squat Snatch + 4 OH Squats

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)Weighted Strict Pull Ups 5×5

2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down

3)Super Set: 3×8-12 pyramiding
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand

4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row

5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row

6)Giant Set: Tricep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press

MomFit:

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min

Core Development: 10 mins
3 Rounds (5 mins)
20 Reverse Crunch
20 Hollow CrossBody Mountain Climbers
20 Straight Leg Hip Lift
20 Starfish Crunch / Bicycle Crunch
20 Sec Rest
Then
ME Hollow Hold or Rocks

Metcon: 15 Min Cap
Tabata Something Else 20/10
Ring Rows
Push Ups
Plank Press
Cal Row

    ONE WEEK FREE TRIAL

    [honeypot level]

    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!

      [honeypot level]