September 22, 2022 by DNRadmin

9/22/2022

Pull Ups CrossFit DNR Fort Collins Colorado

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Hooligan 1: “What are you doing October 22nd?”
Hooligan 2: “Going to the 9th Anniversary Halloween Costume Party”
Hooligan 1: “HELL YEAH BROTHER”

This year’s Halloween bash will be a bit different! We will not be doing a workout but instead we will be hosting a Corn Hole Tournament! The event will come with an entry fee as it will be a fundraiser event.
ALL PARTICIPANTS MUST BE IN COSTUME!
More details to come but save the date!

Freedom WOD Classes

Warm Up: 8 Mins
6 Min Circuit:
15 Pull Aparts
8 Ring Rows
8 Kip Swings
8 Air Squats w/ 2 sec pause
Then 2:00 DU Practice

Mobility: 5 Mins
Coach Lead Banded Shoulder Stretch

Strength: 15 Mins 
5 x 5 Pull Ups / Muscle Ups as hard as possible
ex: Strict PU / Negative PU / Negative Ring Row / C2B PU / MU
*It is okay to mix reps.
Ex 1: 1 MU + 4 Pull Ups,
Ex 2: 2 C2B + 3 Pull Ups

Metcon: 14 Min Cap 
For Time:
40 DU / 80 Singles – or work DU for 1:30
40 Thrusters 95/65
40 Pull Ups
40 Wallballs 20/14
40 DU / 80 Singles

Functional Bodybuilding Class

LEG DAY!

Leg Extensions
50-60-70-80-90-100

Giant Set 3×20
Narrow Stance Cyclist Back Squats 3/4 Rep
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep

4×12 
Negative Leg Curls Toes Pointed Away

3×50’
Walking Back Rack Lunges 

3xME
Calf Raises 

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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