May 23, 2024 by DNRadmin


CrossFit DNR Fort Collins Friday WOD Beach Pose


Freedom WOD Classes

Warm Up: 10 Mins
2:00 Jump Rope
:30 Hollow Hold
:30 / Side – Side Plank Hip Lift
20 KB Deadlifts
Heel Walks Down and Back
Toe Walks Down and Back
Walking Samson Stretch Down and Back

Intervals – 8 Mins
8 Min EMOM:
Odd: Odd Object Carry – Walk for 1 minute with any object at chest / stomach. Laps in gym
Even: Handstand or DU Practice

Mobility: 9 Mins
1:30 Butterfly / Frog
1:30 Wall Split
1:00 / Side Pigeon Stretch
1:30 Up Dog & Down Dog
1:00 / Side Calf Stretch

Metcon: 14 Min Cap
3 Rounds For Time:
20 Hang Power Cleans 95/65
30 Sit Ups
40 DU / 60 Singles

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 minutes

Chest Day Greatest F’kn Hurts

Cable Chest Fly Giant Set

3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)

Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps

Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set

Cable Fly’s Century Set (high to low)
1 set x 100 Reps

Cable Fly’s Century Set (low to high)
1 Set x 100 Reps


Warm Up: 4 Mins

Bring Sally Up Air Squats

Posterior Chain Development: 4 Min

3 x Superset
5 Glute Ham Raises or 8 Nordic Curls
10 Double KB Sumo Deadlifts

Metcon: 14 Mins

14 Min EMOM
Odd: 175 – 150 M Row
Even: 10 KB Goblet Thrusters


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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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