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October 28, 2025 by DNRadmin

10/28/25

CrossFit DNR Best Gym In Fort Collins voted Best CrossFit Gym In NoCo 4 years running best coaches best programming best community best athletes best facility

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The Halloween Anniversary Party Kicks off at 6:00 p.m this Saturday! Don’t forget to bring eight $1 bills for “the dice game”.  Each game is $4. Please bring some snacks and beverages along with you.

Freedom WOD Classes

Warm Up: 6 Mins
Down & Back
High Knees
Butt Kicks
Toe Touches
Walking Samson Stretch
Inchworms – one way only
2:00 Shuttle Run

Agility & Plyos: 18 Mins
8 Min Circuit:
1 Ladder + 5 Step Down Box Jumps – Video
2:00 Rest
8 Min Circuit:
5-10-5 Cone Drill – Video
7 Cone “W” Drill
**Ladder drill Video Options
2 Feet In
Double Lateral Hops
Straddle Hops
Lateral In & Out
Heisman

Retest from 10/28/24
Metcon: 15 Min Cap
“f.IT”
For Time:
100 MB Cleans 20/14
*EMOM Perform 5 Box Jumps 24/20 (:20 cap on box jumps)
*Your workout is done when you complete 100 MB Cleans

Functional Bodybuilding Class

Week 18
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 20 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 
Giant Set 
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises 
Do all 4 exercises without stopping = 1 set
 
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
 
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise 
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight 
Do all 4 exercises without stopping = 1 set

Ladies Hour:

Warm Up – 5 Mins
2 Rounds:
200m Row
8 light Russian KBS
:30 sec Plank

Strength: 10 Mins
Giant Set:
2 Set x 15 Reps
KB RDL’s
Banded X-Band Walks down and back
Single Leg Glute Bridge Dead-bug
*90 seconds rest between sets

Metcon: 14 Mins
3 Rounds
50′ KB/DB Single Arm Farmer Carry (25′ on right hand 25′ on left hand) 53/35
50′ KB/DB Goblet Walking Lunges
20 KB/DB Deadlift
20 KB/DB Goblet Squat

    EXPERIENCE CROSSFIT DNR

    CONTACT

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

    (970) 213-3974

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

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    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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