24/7 access included in membership

November 18, 2025 by DNRadmin

11/18/25

The Upside Down aka Hand Stands CrossFit DNR Best Gym In Fort Collins

Share

Freedom WOD Classes

Warm Up: 8 Mins
400 M Run or .6 Mile Bike
1:00 Up Dog / Down Dog Flow
1:00 / Side Samson to Hamstring Flow
5 Inchworms
10 Deadlifts
10 Hang Power Cleans
10 Power Cleans

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

Metcon: 14 Min Cap
6 Rounds For Time:
4 Power Cleans 155/105
200 M Run or .3 Mile Bike

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: 6 Mins
3 Rounds
X-Band Walk
Lunges
Air Squats

Strength: 8 Min Cap

4 Rounds
Single Leg Wall Glute Bridge
30 Sec Banded Leg Pull A Parts
30 Sec Banded ButterFly Pull A Parts
30 Sec Banded Knee Pull A Parts
30 Sec Rest

Metcon: 18 Mins
3 Rounds No Rotating
Tabata 45/15
Left Bench Curtsy Lunges
Left Single Leg Wall Glute Bridge
Bike
-Then
Right Bench Curtsy Lunges
Right Single Leg Wall Glute Bridge
Bike

    EXPERIENCE CROSSFIT DNR

    CONTACT

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

    (970) 213-3974

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

    POPULAR POSTS

    1/14/26

    1/13/26

    1/12/26

    1/10/25

    1/9/26

    1/8/26

    1/7/26
    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!