June 4, 2024 by DNRadmin


CrossFit DNR WaterWold Community Event! Best Gym In Fort Collins Sky's Out Thighs Out Sun's Out Gun's Out


CFDNR Community Outing!
When: Saturday June 15th
Where: Water Wold
Why: Suns-Out-Guns-Out / Sky’s-Out-Thighs-Out

Freedom WOD Classes

Warm Up: 10 Mins
400 M Run
10 Push Ups
10 Single Leg Squat Jumps
10 Dips
10 Single Leg Squat Jumps
10 Bench Press empty bar

Strength: 20 Mins
Bench Press

Metcon: 15 Min Cap
15 Min EMOM
Min 1: 5 Bench Press @75-80%
Min 2: 20 Box Jumps 24/20
Min 3: M.E Ring Dips

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set


Warm Up: 10 Mins
.5 Bike
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch

Strength: 10 Mins
3 Rounds Tabata 45/15
Double KB Sumo DL Hip Drive
Goblet Squats
Box Step Ups

Metcon: 16 Min Cap
4 Rounds
.5 M Bike
150ft Walking Lunges


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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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