March 23, 2023 by DNRadmin


Bear Crawl CrossFit DNR Best Gym Northern Colorado Fort Collins


Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds:
5 Inchworms
10 PVC Goodmornings
10 Deadlifts
10 Alt Step Ups
15 Air Squats w/ Band
Then 1:30 / Side Couch Stretch

Strength – 15 Mins
2 x Giant Sets
12-15 Back Squats 70% w/ Band
12-16 Alt. DB Step Ups
15 / Side Single Leg Hip Bridge – Shoulders on bench or box
5:00 Rest Between Sets

Metcon: 15 Mins
3 Min AMRAP x 4 Rounds
50′ Bear Crawl
9 Box Jumps or Step Ups 24/20
7 Deadlifts 225/155
1:00 Rest Between AMRAPs

Functional Bodybuilding Class


Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups


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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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