August 25, 2023 by DNRadmin

8/25/23

CrossFit DNR Alumni Coach Jake Smith Hitting a huge 3 Rep PR Deadlift Best Coaches in Fort Collins Best Gym In Fort Collins Best Programming Best Athletes Best Community

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We always love seeing CFDNR Alumni still crushing it. This is Coach Jake Smith hitting a huge 3 rep max PR of 560lbs!

Freedom WOD Classes

Warm Up: 5 Mins
High Knees Down and Back
Butt Kicks Down and Back
Inchworms Down
Walking Samson Stretch Back
5 Speal Rolls
10 RDL
10 Hang Clean or Snatch
10 Lunges

Mobility:
Perform mobility between strength sets
Roll out Glutes, Quads, Hamstrings, Calfs

Strength: 20 Mins
Deadlift **90%  + 20 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Metcon: 16 Min 
26-20-14-8 (12 Min Hard Cap)
Snatch Grip Deadlifts 95/65
Hang Power Snatch 95/65
Over Head Alt Lunges 95/65

Rest 2:00

2 Min AMRAP
Russian KB Swings 53/35

OR

26-20-14-8 (12 Min Hard Cap)
Clean Grip Deadlifts 115/75
Hang Power Clean 115/75
Front Rack Lunges 115/75

Rest 2:00

2 Min AMRAP
Russian KB Swings 53/35

Functional Bodybuilding Class

Friday
LEG DAY!

Seated Calf Raise (Toes Straight)
2 Sets 30+ Reps

Seated Calf Raise (Straight – Partial W/ Stops)
2 Sets 30+ Reps

Leg Extensions (50, 50, 10 Slow, Heavy 10 Drops)
4 Sets (50/50/10/10+4 Drops)

Seated Leg Curl
3 Sets 30 Reps

Hack Squat (20, 20, 10 Pause at Bottom, 10 Pause at Bottom)
4 Sets (20/20/10/10)

Weight Walking Lunges (20 Each Leg)
3 Sets 20 Reps Each

Hamstring Hypers 
3 Sets 30 Reps

Leg Press V’s

3 Sets 30 Reps
SS
Sissy Squat
3 Sets FAIL

DB Sumos 
3 Sets 30 Reps

Assisted Step-Ups 
2 Sets 15 Reps EACH

    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. 

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