February 6, 2024 by DNRadmin


CrossFit DNR Best Gym In Fort Collins Best Coaches Best Interns Happy Bday Rachel


Freedom WOD Classes

Warm Up: 5 Mins
Then 2 Rounds
10 Box Step Ups
10 RDL
10 Box Jumps
10 Russian KB Swings

Strength: 20 Mins
“A” Week 9
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 16 Min 
8 1-minute rounds of:
15 KB Swings 53/35
50′ shuttle sprint down and back
Max reps Box Jumps 24/20

Rest 1 minutes between rounds.
Score is total box jumps

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 Mins

-Bus Drivers
2 sets x 100 Reps

Rest pause to 100 reps  (pick a weight you can get around 30 reps on the initial attempt)
-Seated DB Side Lateral Raises
2 Sets
20 Partials at the top + 20 Full Reps + 20 Partials at the bottom + 60 Sec Hold
-Eye Level Cable Face Pulls
2 Sets x 20 Reps
-High Rear Delt Cable McDonald Flys
2 Sets x 20 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
2 Sets x 20 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
2-3 Sets 20 Reps
-Straight Bar Cable Front Raise Drop Sets
2-3 Sets x 10 reps /drop set w/4 sec negative
-Super Set
2-3 Sets x 20 Reps
Seated Cable Rear Delt Flys

Seated DB Side Lateral Raises



Warm Up (7 Mins)
5 Nuro Mobility
2 Min Jump Rope Practice

Core Strength
4 Sets
12 Left Side Plank Oblique Crunch
12 Right Side Plank Oblique Crunch
20 Wall Bridge Reverse Crunch

Metcon: 10 Mins
10 Min AMRAP
10 DB Thrusters  or Banded off-set Thrusters
10 Knee Raises
20 Jump Rope



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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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