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February 3, 2026 by DNRadmin

2/3/26

1 Mile Run Murph Prep CrossFit DNR Fort Collins Colorado

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Freedom WOD Classes

Warm Up: 10 Mins
400 M Run
5 Inchworms
50′ Walking Samson
50′ Crab Walk
20 Air Squats
1:00 / Side Pigeon
1:30 Hip & Ankle Opener

Strength: 5 Mins
3 Min AMRAP:
Wall Walks OR Strict HSPU

Metcon: 25 Min Cap
For Time:
150 Air Squats
400 M Run
150 Russian KBS 53/35
400 M Run
150 Air Squats
400 M Run

Functional Bodybuilding Class

Week 3
Tuesday:
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins 
-Super Set
3 sets x 100 Reps
Bus Drivers
Front Raises
-Seated DB Side Lateral Raises
3 Sets x 12-8 reps
12 Partials at the top + 12 Full Reps + 12 Partials at the bottom + 10 Sec Hold
-Eye Level Cable Face Pulls
3 Sets x 12-8 Reps
-High Rear Delt Cable McDonald Flys
3 Sets x 12-8 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
3 Sets x 12-8 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
3 Sets 12-8 Reps
-Straight Bar Cable Front Raise Drop Sets
3 Sets x 12 reps /drop set w/4 sec negative
-Super Set
3 Sets x 12-8 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises

Ladies Hour:

Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL

Strength: 15 mins 
Giant Set
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15  Double KB Sumo Deadlifts
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Metcon: 16 Min Cap

Partner Up
16 Min AMRAP
4  Cal Row
8 KB Deadlift
10 Wall Balls

You go, I go Style

    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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