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July 21, 2025 by DNRadmin

7/21/25

CrossFit DNR Best Gym In Fort Collins Voted Best CrossFit Gym In Northern Colorado, Best Coaches, Best Athletes, Best Facility, Best Programming, Locker Rooms, Showers, InBody Scan, Nutrition Coaching, Bodybuilding, Power Lifting, Olympic Lifting, HITT, Hyrox, 24 hour access

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Freedom WOD Classes

Warm Up: 10 Mins
2 RD
10 Clean Deadlifts
10 Clean Deadlift Highpulls
10 Front Squats
10 Push Press or Jerk
30 Sec Handstand Hold
10/side leg swingss

Week 8: De-Load 
Strength: 12-15 Mins
Clean and Jerk using 90% + 5Lbs of your 1RM to calculate load
40% X 5 *Full Sq CL&J reps from the ground not touch and go
50% X 5 *Full Sq CL&J reps from the ground not touch and go
60% X 5 *Hang Power Cleans & Jerk

When you see 5+, 3+, or 1+, that means you
do the max reps you can manage with that weight,
with the goal of setting a rep record in each workout.

Metcon: 25 Min Cap
“Major Payne”
For Time
1.5 Mile Run (3000m Row)
Then
2 RD
20 Hang Power Cleans 95/65 or 40%
20 Pull Ups
20 Back Rack Lungs 95/65

Functional Bodybuilding Class

Week 8
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
 
Session 2: 60 Mins 
Arms Day
Cable Rope Extensions 
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)
 
No Rest Move Right Into:
 
Cable Straight Bar Curls 
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)
 
No Rest Move Right Into: (this is not a typo
 
Cable Rope Extensions 
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)
 
No Rest Move Right Into: (this is not a typo)
 
Cable Straight Bar Curls 
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)
 
TriFucta giant set
3 sets x 20/20/Failure 
EZ Bar Seated French Press
EZ Bar Skull Crushers 
Close Grip EZ Bar Bench Press (slow)
(perform 20 french press / 20 skull crushers / max effort to failure close grip press)
 
BiFucta giant set
3 sets x 20/20/20
DB Seated Curls Partials (top to half down)
Incline DB Curls
Standing DB Curls w/ exaggerated lean (ask me for a demo) 
 
Biceps Giant Set
1 Set
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
No Rest Move Right Into: (this is not a typo)
 
Tricep Giant Set
1 Set
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Repeat above for one more set of each giant set bicep to tricep 

    EXPERIENCE CROSSFIT DNR

    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    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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