January 2, 2024 by DNRadmin


CrossFit DNR Best Gym IN Fort Collins Dude Dad Heidi Calmus MomFit


Freedom WOD Classes

Warm Up: 5 Mins
30 Double Unders or Singles
20 Banded Pull Aparts
10 Ring Rows
10 Deadlifts

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 12-15 Reps
Cable or Banded Lat Pull Down W/PVC Pipe
Cable or Banded Triceps Extension video
Cable or Banded Lat Press Down W/PVC Pipe video
90 seconds rest between sets

***Utilizing a band is just as effective as cables. One might even say better in the fact that the band will increase the resistance through out the movement where as the cable will remain the same. Place a PVC pipe between a band that is suspended on a higher pull up bar to create the movements above.***

Station 2
Super Set:
2 sets x 15-20 Reps
DB Pendlay Row video or Barbell Pendlay Row video
DB Lat Pullover video

*90 seconds rest between sets

Metcon: 10 Min Hard Cap
10 Min AMRAP
1 Squat Cleans 185/155
2 Muscle Ups / C-2-B / Pull Ups
3 Deadlift 185/155
4 Handstand Push Ups

Scale the weight appropriately this should be heavy but you are shooting for 5+ rounds inside the 10 mins.

Functional Bodybuilding Class

Session 1: Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins 
Shoulders Day
Buffet Style Side Lateral Giant Set
3 Sets x 20 reps at each
20 Partial Side Lateral Raises (bottom)
20 Full ROM Side Lateral Raises 
20 Partial Side Lateral Raises (top) 
Slow on all the movements No swinging or bouncing
Around The World Super Set
3-4 Sets
20 Reps DB “T” to “I” (lateral head focus)
20 Reps DB “I” to “T” (anterior head focus)
perform on an incline bench
Fucked From the Middle Bus Drivers
2 Sets x 100 Reps
Turn Left + Turn Right = 1 Rep
pick a weight that will make you have to break this up into 4 sets (rest is just long enough to breath and reset)
Dual Cable Giant Set
3 Sets x 20 Reps at each
Thumbs Up Side Lateral Raises (“T”)
Bent Over Rear Raises
Standing Shoulder Level Rear Shoulder Fly’s
High Rear Delt Cable McDonald Flys


Day 1 Intro:
InBody Scan
Pelvic Floor Talk With Dr. Jen Attkisson DPT

5 Mins
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Straight Leg Hip Lift
Rest 20 Sec

Glutes: 15 Mins
3-4 Rounds No rest between rounds
X-Band Walks
Single Leg Hip Thruster
Walking Lunges


    [honeypot level]


    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!

      [honeypot level]