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October 7, 2025 by DNRadmin

10/7/25

CrossFit-DNR-Best-Gym-Fort-Collins-NOCO-CSU-Nutrition-Coach

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Need a nutrition tune-up? Coach Ana is taking virtual clients on Mondays, Fridays, and select evenings. Coaching may include counseling, education, goal setting, and accountability. Text 225-772-7998 or email anamaltares@gmail.com to get started!

Freedom WOD Classes

Warm Up: 12 Mins
“Ultimate Shoulder Warm Up” – Video
Using a #10-25 Plate:
8 Halos / direction
8 / direction “Plate 8”
8 / Side Plate Shovel
8 Plate Press Outs
8 Rocking Press Out
1:30 / Side LAX Roll Rotator Cuff
500 M Row

Week 1: Test Week
Erg Sprints – 10 Mins
2:00 Max Cal Row
5:00 Rest
:30 Max Cal Bike

Metcon: 14 Mins
14 Min AMRAP
4 Right Arm DB Snatch 50/35
4 Right Arm OVERHEAD DB Step Ups 50/35 - low box
4 Right Arm DB Push Press 50/35
12 Box Jumps - Any box height but try to land tall, not in a squat
4 Left Arm DB Snatch 50/35
4 Left Arm OVERHEAD DB Step Ups 50/35 - low box
4 Left Arm DB Push Press 50/35
12/10 Cal Bike / Row
***Test out the overhead step ups before the workout starts. Modify to suitcase lunge if needed.

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: 7 Mins
Walking Samson Stretch down and back
Bear Crawls down and back
5 Speal Rowls
2 min /leg barbell smash quads

Core Workout: 9 Mins
3 Rounds Tabata 40/20
Curtsy Lunge + Squat video
Standing Banded Kickback video
Banded Glute Bridge video

Metcon 14 mins
100 Squats for time
Every Min On The Min Perform
1 Bear Crawl (Wall to wall)

Starting with bear crawls. Crawl one distance North-South then with the remaining time inside the min perform as many air squats as you can. When the min lapse stop your squats and perform the bear crawl then pick back up on the air squats. Continue this until you have archived 100 air squats.

    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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