March 28, 2023 by DNRadmin


CrossFit DNR Best Gym In Fort Collins Coach David Strict Press Best Community In Fort Collins Best Coaches In Fort Collins


Freedom WOD Classes

Warm Up: 10 Mins
Walking Samson Stretch N-S-N
Inchworms N-S
Duck Walk S-N-S
15 Banded Air Squats
10 Jefferson Curls
10 Alt Step Ups
1:30 / Side Calf Stretch / Ankle ROM

Strength – 15 Mins
2 x Giant Sets
12-15 Back Squats 70% w/ Band
8-10 / Side (not alternating) DB Step Up to Reverse Lunge – video @ :30
*Complete our standard range of motion – full step up and reverse lunge
5:00 Rest Between Sets

Metcon: 10 Mins
10 Min EMOM
5 Front Squats 135/95 + 30 DU or 45 Singles
*perform all of the above every minute for 10 minutes.

Functional Bodybuilding Class

Back & Triceps 

Pull Ups w/3-5 sec negative Note: add weight if it makes sense

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

Single Arm Seated Cable Row w/ Rotations


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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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