September 30, 2022 by DNRadmin

9/30/22

Squat Clean Hooligan 4 Life CrossFit DNR Fort Collins Colorado

Share

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds or 8:00 Mins
15/12 Cal Bike or Row
15 / Side X-Band Walks
5 Barbell Jefferson Curls
5 Inchworms
10 Cat Cows

Strength: 15 Mins
3x Superset
10 / Leg Staggered Stance KB Deadlift – Video
6-10 Partner Nordic Curls
2:00-3:00 Rest Between Sets

Mobility: 10 Mins
2:00 / Side KB Hip Smash
1:30 Wall Split
2:00 Straight Leg Double Hamstring Stretch w/ Band

Metcon: 10 Min Cap 
Every 2:30 x 4 Rounds
15/12 Cal Bike / Row
5 Deadlifts + 5 Hang Power Cleans + 5 Thrusters 75/55
*athletes have the option to go a little heavier as long as the complex is unbroken

Functional Bodybuilding Class

Shoulders

Giant Set
2×20
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
2×20
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

    ONE WEEK FREE TRIAL

    [honeypot level]

    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!

      [honeypot level]