June 26, 2024 by DNRadmin


CrossFit DNR Heidi Calmus Taylor Calmus Dude Dad MomFit LadyFit Best Gym In Fort Collins Voted Best Of NoCo


Um… Just so you all know. We have some bad ass ladies here at CFDNR!

Freedom WOD Classes

Warm Up: 10 Mins
200 M Row
10 Clean DL
10 Hang High Pulls
10 Hang Power Clean
10 Front Squats

Strength: 20 Mins
Squat Clean and Jerk
10 Min to warm up to 90%
10 min EMOM x 1 reps + 1 Jerk @ 90%

Metcon: 12 Min Cap
For Time:
Thruster 135/95 Scaled 95/65
500 M Row

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Strength: 45 Mins
3 x 5 Front Squat AHAP (As Heavy As Possible)
3 x 5 Squat Clean & Jerk 60% (As fast under bar as possible)
10 Min EMOM
1 Clean High Pull + 1 Squat Clean & Jerk AHAP
3 x SS
10 Exercise Ball Hamstring Curls
10 / Side Single Leg Hip Thrust


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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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