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August 23, 2024 by DNRadmin

8/23/24

No Excuses Stop being Lazy CrossFit DNR Fort Collins Co

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Freedom WOD Classes

Warm Up: 8 Mins
4 Round Air Squat Tabata :20/:10
Then:
10 / Side Lying Lateral Leg Lifts (Jane Fonda’s) – Video
10 / Side Long Lever Glute Bridge – Video
10 Down & Back (N-S-N) Lateral Monster Walks – Video
1:00 / Side Couch or pigeon stretch

Strength: 12 Mins
8 Min EMOM
Back Squats
Option 1: 5-5-3-3-3-1-1-1
*Build to a “Daily Heavy”. This means go by feel
Option 2: 5 reps emom

Metcon: 15 Mins
“F*** Off, Kyle”
On a 15:00 Clock:
For Time – 6 Min Cap
30 Power Snatch 75/55
400 M Run
Rest until 10:00
Then: 5 Min AMRAP (10:00-15:00)
10 Sumo Deadlifts 135/95
12 Alternating DB Suitcase Lunges 50’s / 35’s
*The first part of this workout is for time. Pick a snatch weight to finish around 3:00 or less. The faster you finish part one, the more rest you have before the AMRAP.

Functional Bodybuilding Class

Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down
1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers.

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs

    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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