VOTE!!! VOTE!! VOTE!

Click the link below to vote CFDNR as the best CrossFit Gym in NoCo! Voting Ends September 1st. You can vote as many times as you have emails.

https://2024-best-of-noco–nocostyle.contest.vote/health-and-beauty/crossfit

Freedom WOD Classes

Warm Up: 10 Mins
Row 200 M
10 Snatch DL
10 Hang High Pulls
10 Hang Power Snatch
10 Snatch Grip Back Rack Strict/Push Press
10 OH Squats Or Front Squats

Strength: 20 Mins
10 Mins to warm up to 90% + 10lbs
Then
Every 2 Min x 10 Mins
1 reps @ 90% + 10lbs
Squat Snatch

Metcon: 20 Min Cap
For Time:
1600 Meter Row “Buy-In”
3 rounds:
9 Rope Climbs (1 Rd) 9 Strict Pull Ups (3 Rds)
7 Bear Complexes 135/95 Scaled 115/75 or 95/65
1600 Meter Row “Cash-Out”

Bear complex:
Power Clean – Front Sq – Push Press – Back Sq – Back Rack Push Press
or
Sq Clean – Thruster – Back Sq Thruster.

**You pick only ONE ROUND to do your 9 Rope Climb or 30 of your hardest ring rows. Then the other three rounds is strict pull ups. This means you can choose to do your rope climbs during any round but you must complete all 9 in the same round**
I.E.
RD 1:
9 Strict Pull ups
6 Bear complex
RD 2:
9 Strict Pull Ups
6 Bear complex
Rd 3:
9 Rope Climbs
6 Bear complex

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge