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December 17, 2025 by DNRadmin

12/17/25

CrossFit-DNR-Best-Gym-NOCO-Fort-Collins-CO-Best-of-CSU-Power-Outage-Map

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PSA:
Due to extreme high winds with gusts up to 80 mph tomorrow the city/county is planning to shut power off on the map above for fire prevention. As of now DNR is not in the area planned for an outage but be prepared if so. If we lose power, 24/7 access will not be available. COACHES!… Bring a physical key just in case.
If you live in the scheduled outage area stay safe and let us know if you need anything.

Freedom WOD Classes

Warm Up: 10 Mins
Down & Back Inch Worms N-S-N
:45 Handstand / Plank Hold
Down & Back Samson Stretch
:45 Kip Swing
Down & Back Bear Crawl
:45 MB Clean

Strength – 12 Mins
8 Min EMOM
Min 1. 10-15 Push Press 95/65 sc. 65/45
Min 2. :45 Ring / Bar MU or 10-15 C2B Pull Ups
*Avoid push jerks!

Metcon: 20 Min Cap
30 Rounds For Time:
1 Deadlift 185/125
2 HSPU
3 Wallballs 20/14

Functional Bodybuilding Class

Week 4
Wednesday:
Session 1:
Core Workout: 5 Mins
1 Min Reverse Crunches
1 Min Mountain Climbers
1 Min Straight Leg Hip Lift
1 Min Bicycle Crunches
1 Min Flutter Kicks
 
With remaining time:
Steady State Effort averaging 120-130 BPM for 30 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 
Back Day F’kn Hurts
1 Arm DB Rows 
10 Sets x 10 Reps on each arm
Left arm + Right arm = 1 set (switch back and forth between arms with no rest until you have completed 10 sets on each arm)
T-Bar Row Century Set
-Chest supported T-Bar Row or Standing T-Bar Row
1-2 sets x 100 Reps
Rest pause to 100 reps  (pick a weight you can get around 30 reps on the initial attempt)
V-Bar Pulldown Drop Sets
3 x 10 Reps + 4 drops
Perform 10 Reps at a heavy weight, drop the weight one pin for 10 reps, drop the weight one pin for 10 reps, drop the weight one pin for 10 reps = one set aka 40 reps
 
DB Shrugs Century Set
1 set x 100 Reps
Don’t put the F’n weight down. Drop your chin to your chest to perform the shoulder shrug

Olympic Lifting:

Warm Up: 8 Mins
500 M Row
1:30 Hip & Ankle Opener
10 / Side Front and Lateral Kicks
15 PVC High Pulls
15 PVC Front Squats

Snatch Drills: 12 Mins
3×5 Clean High Pull w/ 2 second pause at knee
3×5 Clean High Pull – no pause – build to 90%

Strength: 20 Mins
3×3 Power Clean start at 65% and build
4×1 Power Clean – build to heaviest possible
**Still drop under bar just not full squat snatch

Dive Team

Warm Up: 6 Mins
2 Rounds
X-Band Walk
Lunges down and back
10 Air Squats
10 Box Step Up

Strength: 15 Mins
2 Rounds: 45/15
:45 Cyclist Squats
:45 / Side Coppenhagen Plank – Video
:45 / Side Single Leg Hip Bridge

Metcon: 12 mins
1 Slam Balls
10 Box Jumps
2 Slam Balls
9 Box Jumps
3 Slam Balls
8 Box Jumps
4 Slam Balls
7 Box Jumps
5 Slam Balls
6 Box Jumps
6 Slam Balls
5 Box Jumps
7 Slam Balls
4 Box Jumps
8 Slam Balls
3 Box Jumps
9 Slam Balls
2 Box Jumps
10 Slam Balls
1 Box Jumps

    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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