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January 22, 2025 by DNRadmin

1/22/25

CrossFit DNR Best Gym In Fort Collins Best Of Northern Colorado Deadlifts Power Lifting Olympic Lifting Gymnastics CrossFit Open 2025

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Freedom WOD Classes

Warm Up: 5 mins 
1:30/side Lax ball rotator cuff
1:30/side Lax ball glute
2 Rounds unloaded BB:
10 strict press
10 jerks
10 thrusters

Strength:
5 Mins to warm up to working weight

9 Mins

Every 90 seconds, for 9 minutes (6 sets):
Split Jerk

*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Set 3 = 2 reps @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 2 reps @ 80%

Metcon: 15 mins Cap
5 round/movement Non Rotating Tabata (:40/:20)
Row for Cals
Bike for Cals
Burpees

Coaches Note the set up of the equipment/location. Athletes will not work out of a “lane” they will float to each station. You can only have 8 athletes start at each station. Once the 5 mins at a station is complete athletes will only have 20 seconds to rotate to their next station.

* Rowers set up in between
columns, Middle gym

* Bikes set up east side of gym

* Burpees west side of gym

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Warm Up: 6 Mins
Coach Lead

Strength – 20 Mins
3×5 Tall Snatch – Light
3×5 High Hang Squat Snatch – Moderate
3×5 Hang (above knee) Squat Snatch – Heavy but unbroken

Strength: 15 Mins
4 Rounds of 2 Unbroken Complexes:
*Pull bar from Back Rack
Snatch Balance THEN 2 Complexes of:
OH Squat + Hang Power Snatch + Hang Squat Snatch + Squat Snatch
*Snatch balance only performed one time to start each round.

Dive Team

Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
10 Banded DL
10 Banded Air Squats
20 Banded Front Raises

Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Hollow Rocks
30 Secs Reverse Crunch
30 Secs Plank Tuck Ups video
30 Secs Mountain Climbers
30 Sec Rest

Metcon: 14 mins
14 mins EMOM
Min 1: 175-150 M Row
Min 2: 12 KB Goblet Thrusters

Hockey Team

Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
10 Banded DL
10 Banded Air Squats
20 Banded Front Raises

Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Hollow Rocks
30 Secs Reverse Crunch
30 Secs Plank Tuck Ups video
30 Secs Mountain Climbers
30 Sec Rest

Metcon: 14 mins
14 mins EMOM
Min 1: 175-150 M Row
Min 2: 12 KB Goblet Thrusters

Crew Team

Warm Up: 10 Mins
2 Rounds
20 Banded Pull Aparts
10 Banded DL
10 Banded Air Squats
20 Banded Front Raises

Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Hollow Rocks
30 Secs Reverse Crunch
30 Secs Plank Tuck Ups video
30 Secs Mountain Climbers
30 Sec Rest

Metcon: 14 mins
14 mins EMOM
Min 1: 175-150 M Row
Min 2: 12 KB Goblet Thrusters

    EXPERIENCE CROSSFIT DNR

    CONTACT

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

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    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. 

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