Best Of NoCo Voting END ON SEPTEMBER 1st!
Click the Link Below To Vote!
Look for QR Codes throughout the gym to make it easy for you to cast your vote. We will also be including QR Codes for all of our CFDNR athletes that have businesses on the ballot! Please take the extra few mins to give a vote for all of them. And remember you can vote as many times as you have emails!
https://vote.nocostyle.com/health-and-wellness/crossfit
Freedom WOD Classes
Warm Up 12 Mins
Partner warmup
1 rounds each
Partner 1:
2:00 min Bike
Partner 2:
20 Jump Ropes
30 Sec Hollow Holds or Rocks
20 Bicycle Crunches
30 Sec Flutter Kicks
Strength: 6 Mins
Week “A” 12 Min
Core and Hip-flexor Strength
3 Rounds
45 Sec MB Arm Alt Deadbug
15 Sec Rest
45 Sec Right Side MB Iso Hold Deadbug
15 Sec Rest
45 Sec Left Side MB Iso Hold Deadbug
15 Sec Rest
45 Sec MB Crunches (feet at 90 degrees, rest ball on shines every other rep)
15 Sec Rest
Metcon: 20 Mins Cap
“Should’ve Been a Cowboy“
20 Min AMRAP
Teams of 2
Athlete 1: Max Cal Bike
Athlete 2:
AMRAP
10 Sit Ups
30 Double Unders or Singles
Note: Every 2:00 Mins Both Athletes Perform 5 Box Jump Over Then Switch Places. Athlete 1 will perform AMRAP, Athlete 2 will perform Max Cal Bike
Functional Bodybuilding Class
Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5
2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises
3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises
4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension
5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)
6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises
7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises
Ladies Hour:
Warm Up: 4 mins
2 Rounds
1 min Bike
30 Seconds Hollow Rocks
30 seconds Arm Haulers video
Core Development: 5 mins
4 Rounds
20 sec Russian Twist
20 sec Flutter Kicks
20 sec Sit Ups
20 sec Rest
Metcon: 15 mins
3 Rounds 35 sec on / 25 sec off
6 Alt Lunges into 4 Step Ups (repeat for 35 sec)
4 Narrow Hand Position Knee Push Ups into 4 Wide Hand Position Knee Push ups (Repeat for 35 sec)
5 Crunches into 5 Tuck Ups (Repeat for 35 sec)
6 Mountain Climbers into 2 lateral plank walk to the left into 6 Mountain Climbers into 2 lateral plank walks right (Repeat for 35 sec)
4 Crab Toe touches into 4 Kick throughs (Repeat for 35 sec)
