September 23, 2022 by DNRadmin

9/23/2022

CrossFit-DNR-Dip-Gym-Near-Me-Fort-Collins-Colorado

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Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
8 Burpees
5 Barbell Jefferson Curls
8 Push Ups
5 Inchworms
Then:
1:00 PVC ROM
1:30 / Side LAX Roll Chest

Strength: 15 Mins
3x Superset
10 Sumo Barbell Deadlifts ~50%
10-12 Single Leg Hip Thrust – Video

Metcon: 18 Min Cap 
Partner Workout:
4 Rounds For Time:
20 Bench Press 135/95
20 Hang Power Snatch 75/55
20 Dips
*1 Athlete works and 1 athlete rests. Split reps as desired

Functional Bodybuilding Class

Shoulder

Car Drivers 
1 Set 100 Reps AFAP (rest/pause) 3 mins

2×20 w/ 60 sec pause/hold on last rep 10 mins
Banded Later Raises (can be done with db)

2×20 Of each level 10 mins
Rear Delt Cable (can be done with band if needed)
Should Level Pull A Parts
High-2-Low McDonald’s M Pulls A Parts, 
Eyes-2-Low 45 Deg Pull A Parts 

3×20
Seated DB Shoulder Press 10 mins

2×20
Straight Bar Cable Front Raises (can be done with a bar if needed) 10 mins

Super Set 3×20 10 mins
Seated Bent Over Rear DB Fly
Seated Lat DB Raise

    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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