Note our Friday CrossFit Class schedule:
5:30am, 6:30am and 12:00pm. All other classes are cancelled so we can prep for the pool part! 24/7 access will still be available per usual.
More details on our Friday Night Pool Party:
Friends and Family Welcome!
Where: 1831 Valley Forge Ave, Fort Collins, CO 80526
When: 7:00pm – 10:00pm
We will Bring Food – Burgers/Hot Dogs – Cesar (Taco Stop) Nacho Bar and Margaritas
Bring Your Own Drinks
This event is sponsors by our entrepreneur athletes!
Every Business link below, belongs to an athlete(s) that is part of the DNR community!
Attkisson Physical Therapy (Inside CFDNR)
Home To Heaven veterinarian services
Charles Sparks REMAX Alliance Broker Associate
Rise-N-Shine Rentals
CrossFit DNR
Freedom WOD Classes
Warm Up 12 Mins
3 Rounds Rotating Tabata 20/10 (9mins)
Hollow Hold
Reverse Plank Hold
Reverse Plank Marchers
Plank Hold
Mountain Climbers
Bear Crawl
THEN
2:00 HS Walk Practice
Strength:
Week “B” 12 Min
Core and Hip-flexor Strength
4 Rounds
45 Sec Left Leg Hip Flexor Strength Drill Options: Advance, Intermediate & Beginner video
15 Sec Rest
45 Sec Right Leg Hip Flexor Strength Drill Options: Advance, Intermediate & Beginner video
15 Sec Rest
45 Sec Elevated Bridge Psoas Marchers video (add band to increase difficulty)
15 Sec Rest
****Note: If you choose the advance option make sure you have a good anchor that can counter balance your own body weight.. Otherwise, you will take a spill. AND…. There is nothing fast about this strength. Move Slow and Consistent be Precise****
Metcon: 10 Min Hard Cap
“Dig Deep”
For Time:
50 Ring Row
50′ HS Walk/75′ Bear Crawl
100′ Heavy Sandbag/ Dball Carry or Heavy Plate Carry
50 Push-Ups
Functional Bodybuilding Class
WEEK B Volume week
Thursday: Shoulders
1) 4×25
Shoulder Press
2)3X12-15
Incline Shoulder “I”,“Y” & “T”
3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press
4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly
5) 3×12-15
Arnold Press
6) 3xME
Lat Raise Drop Set
7) 3xME
Front Raise Drop Set
Ladies Hour:
Warm Up: 5 Mins
1 Min Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike
Core Development: 6 Mins
1 Min Hollow Hold
1 Min Flutter Kick
1 Min Sit Ups
1 Min Alternating Heel Taps
1 Min Plank
1 Min Mountain Climbers
Metcon: 16 Mins
8 Round Rotating Tabata (20/10):
Shuffle Burpees
Ball Slams
Push Up Mountain Climber (perform on a box if needed)
KB Swings
