February 13, 2024 by DNRadmin


CrossFit DNR best Gym In Fort Collins Best Of NoCo 2020 2021 2022 2023 2024 Happy Birthday


Happy Birthday To Coach Marie 2/13 as well as Happy Birthday to Sydney Turner 2/12

Freedom WOD Classes

Warm Up: 5 Mins
200M Row, Ski or .3 Bike
10 Ring Rows
10 Banded Lat Press Downs
10 Baned Rows
200M Run

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 12-15 Reps
Cable or Banded Lat Pull Down W/PVC Pipe
Cable or Banded Triceps Extension video
Cable or Banded Lat Press Down video

90 seconds rest between sets

***Utilizing a band is just as effective as cables. One might even say better in the fact that the band will increase the resistance through out the movement where as the cable will remain the same. Place a PVC pipe between a band that is suspended on a higher pull up bar to create the movements above.***

Station 2
Super Set:
2 sets x 15-20 Reps
DB Pendlay Row video or Barbell Pendlay Row video
DB Lat Pullover video

*90 seconds rest between sets

Metcon: 13 Min Hard Cap
For Time:
25 Strict Pull Ups
50 Push Press 45/35
75/65  Cal Row, Ski or Bike

Most Athletes will not make it through this one but we want you to push to get as far as possible.

Functional Bodybuilding Class


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


Warm Up: 4 Mins
2 Rounds :30 Each
Air Squat

Metcon: 30 Min
The Break Up
12 Min Death by Wall Balls

Rest 1 Min

The Make Up
6 min AMRAP
Over Head Walking Lunges w/plate 45/35

Rest 1 Min

The I Hate You
20 Cal Row or Bike


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

    (970) 213-3974


    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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