September 21, 2023 by DNRadmin


CrossFit DNR Turkey Challenge Dream Team Best Gym In Fort Collins


Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
5 Inchworms
5 Burpees
10 Kip Swings
10 RDLs
15 Pull Aparts

Strength: 20 Mins
5 Min Kip Swing Drilling on bar or rings
Ring Kip Swing Tutorial – video
*Stay tight in a hollow and arch with feet together
*Turn this into a strength movement on the bar by pressing as far behind the bar as possible
10 Min E(very other)MOM – 5 Rounds:
5-10 Pull Ups – as hard as possible but still unbroken
*Kipping allowed, ring rows, c2b, negatives. Your choice but decide today and stick to it for the program!
5-10 Muscle Ups
*Alternative: perform 1:00 Max rep every other minute, even if it’s just one. Feel free to start with MU then switch to a pull up variation.

Metcon: 12 Min Cap
21-15-9 For Time:
Pull Ups
Deadlifts 185/130

Functional Bodybuilding Class

Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2
-High Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Low Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Smith Machine Slight Incline Press Drop Set
2-3 Sets
10 reps w/ 4 Sec Negative & explosive positive
Drop weight
10 Reps w/ 4 Sec Negative & explosive positive
10 Fast Presses rep them out
-Seated Cable Chest Flys
2-3 sets
20 Partial reps at top + 20 full Range Flys + 20 Incline Cable Flys
-Giant Set
2-3 sets x 20 Reps + Failure
Decline Bench
Decline DB Fly partials at the bottom
Decline Push Ups to failure (arch the back during the push up)


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    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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