24/7 access included in membership

October 8, 2025 by DNRadmin

10/8/25

CrossFit DNR Best Gym In Fort Collins Voted Best CrossFit Gym In Northern Colorado, Best Coaches, Best Athletes, Best Facility, Best Programming, Locker Rooms, Showers, InBody Scan, Nutrition Coaching, Bodybuilding, Power Lifting, Olympic Lifting, HITT, Hyrox, 24 hour access

Share

The deadline for ordering your Halloween shirt is coming up quick!

Freedom WOD Classes

Warm Up: 10 Mins
2:00 Shuttle Runs N-S-N
2 Rounds:
10 Scap Pull Ups
10 Kip Swings
5 Inchworms
10 Push Ups
15 Glute Bridges

Week 1: Test Week
Strength – 10 Mins
2:00 Max Rep Rope Climbs OR Pull Ups
5:00 Rest
2:00 Max Rep Push Ups

Metcon: 14 Min Cap
5 Rounds For Time:
10 Deadlifts 225/155
20 Hand Release Push Ups

Functional Bodybuilding Class

Week 18
Wednesday:
Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks 
20 Sec Straight Leg Hip Lift
20 Sec Rest
 
With remaining time:
Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
 
Session 2: 60 Mins 
Giant Set
4 Sets
20 Reps Cable Reverse Grip Pulldowns (elbows in fixed position)
20 Reps Cable Pronated Medium Grip Pulldowns (elbows in fixed position)
20 Reps Cable Wide Grip Pulldowns
20 Reps Cable Wide Grip Trap Pulls 
Do all 4 exercises without stopping = 1 set
 
Giant Set
4 Sets
20 Reps Bent Over V-bar Lat Row
20 Reps Bent Over V-bar Lat Row w/extension at the top
20 Reps Strict Cable V-bar Row
20 Reps V-bar Trap Row
Do all 4 exercises without stopping = 1 set
 
Giant Set
3 Sets
20 V-Bar Pull Downs (lean forward during the negative/lean back during the contraction)
20 Wide Grip Pressdown 
ME Bar Row (like ring rows but with a bar)
Olympic Lifting:

Warm Up: 6 Mins
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener
10 Muscle Snatches

Snatch Drills: 14 Mins
60% for all movements
2 x 6 Lift Offs
2 x 6 Hang High Pulls
3 x 4 Tempo Power Snatch – slow to knees

Strength: 22 Mins
Power Snatch:
3 x 3 @ 65-70%
2 x 2 @ 75-80%
3 x 1 @ 80-85%

Hockey Team

Warm Up: 6 Mins
DROMS
High Knees
Butt Kicks
Karaoke
Toe Touch
Over Unders
Single Leg Jump Squats

Hip & Auxillary: 16 mins
16 Minute Circuit
15 Step Down Box Jumps
15 / Side Single Leg Hip Bridge
1:00 Band Marches
10/Side Band Clam Shells

Metcon: 16 Mins
12 Min EMOM – Same for next time
1. 6 / Side Hang DB Snatch or 15 KB Swings
2. 12 Ball Slams
3. 10 Max Distance Broad Jumps
1 Min Rest, Then
For time: 500 M Row / . 6 Mile Bike For Time

Post WOD Hip Stretching

    EXPERIENCE CROSSFIT DNR

    CONTACT

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

    (970) 213-3974

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

    POPULAR POSTS

    10/9/25

    10/8/25

    10/7/25

    10/6/25

    10/4/25

    10/3/25

    10/2/25
    HAVE A QUESTION? ASK US NOW!

    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!