ATTENTION:
Our normally scheduled DNR outing for June has been canceled due to scheduling conflicts aka nephew graduation.
The Next CFDNR Outing/Event:
🍩🇺🇸🐍 Donut Tread On Me (Donut Ruck) 🐍🇺🇸🍩
When: Saturday July 4th at 8:00am
Where: Starting at CFDNR we will ruck (walk with weighted packs) to several of the donut shops around Fort Collins! Est. distance 3-5 miles (could be slightly more or less).
This year is special as it is the United States 250 year birthday. So come dressed to impress, wear your most patriotic gear and feel free to bring an 🇺🇸 flag to carry along the way!
Freedom WOD Classes
Warm Up: 8 Mins
90 sec at each
Lax Ball Chest/Shoulders
Lax Ball Lat/Shoulders
Then
2 Rounds
250 Casual Row
5 Inchworm
10 Ring Rows
10 Push Ups
Then 4:00 Hip Stretch
Strength:
Week A Volume: Push Day
No Strength this week; New Strength Program Starts 3/23
Metcon: 30 Min Cap
Recovery WOD:
“Beaches Love Biceps & Pecks”
60 Calorie Row
60 Bench Press 135/95lb
60 Calorie Row
60 Push Ups
Find a fun casual pace and try and maintain it. Break the bench press up in to sets of 5 or 10 reps
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
