January 18, 2024 by DNRadmin


CrossFit DNR Do What Dallas Would Do Best Gym In Fort Collins Open Prep


Freedom WOD Classes

Warm Up: 5 Mins
2:00 Min Casual Single Unders (Rocky Balboa style)
20 Banded Pull Aparts
10 Cuban Rotations With Press
10 KB Swing
20 Banded Pull Aparts

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Super Set:
2 sets x 12-15
DB Seated Forward Leaning Arnold Rotations
Db Arnold Press video
90 seconds rest between sets

Station 2
Giant Set:
2 sets 15-20
DB Bent Over Reverse Fly video
DB Side Lateral Raises video
Max Effort Hold at the top of Side Lateral Raises with 2.5, 5 or 10lbs plates
*90 seconds rest between sets

Metcon: 16 min Cap
10 Rounds
4 Handstand Push Ups
8 KB Swings 53/35
20 Double Unders / Singles

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from...
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 minutes 

Giant Set
4 Sets
20 Reps Incline Bench Press
20 Reps DB Crusher Press
20 Reps Wide Grip Push Ups
ME Standard Push Up w/ Arch
Do all 4 exercises without stopping = 1 set

Giant Set
4 Sets
20 Reps DB Alternating Decline Press
20 Reps DB Decline Barrel Press
20 Reps DB Decline Partial Flys (bottom)
20 Reps DB Decline Flys Full ROM
Do all 4 exercises without stopping = 1 set

Giant Set
3 Sets
20 Reps High Cable Fly (high to low)
20 Reps Mid Cable Fly (high to low)
20 Reps Mid Cable Fly (straight in front)
20 Reps Low Cable Fly (low to high)
Do all 4 exercises without stopping = 1 set



Warm Up (5 Mins)
2 Rounds
Walking Samson Stretch N-S
6 Inchworms
6 Box Step Up
Then: 90 Sec /side Lax Ball Glutes

Hips (6 Mins)
6 Min Circuit
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side Front Foot Elevated Split Squats 

Metcon: 8 Min Cap
8 Min Ascending Ladder
KB Deadlift
KB Goblet Squats
Box Step Ups
1-1-1-2-2-2-3-3-3-4-4-4-5-5-5-6-6-6……. until time expires


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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