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July 31, 2025 by DNRadmin

7/31/25

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
1 Min Double Under Practice
Then 2 Rounds
10 Kang Squat video
10 /side Single Leg KB Deadlift video
30 Sec / side Long Lever Glute Bridge Iso Hold video
10 Sec / side Bird Dog Iso Hold video
10 Mountain Climbers

Week 9: Test Week!!
Strength: 25 Mins
Deadlift 1 Rep Max

Metcon: 8 Min 
“Basement Brawl”
8:00 AMRAP
30 Double Unders/ 50 Single
8 Heavy Russian Twist (D-ball or Kettlebell) or 16 Bicycle Crunch
4 Thruster 135/95

Functional Bodybuilding Class

Week 9
Thursday:
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
-High Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
 
-Low Cable Flys
1 Set x 100 Reps (Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
 
-Smith Machine Slight Incline Press Drop Set
2-3 Sets 
10 reps w/ 4 Sec Negative & explosive positive
Drop weight 
10 Reps w/ 4 Sec Negative & explosive positive
10 Fast Presses rep them out
 
-Seated Cable Chest Flys
2-3 sets 
20 Partial reps at top + 20 Full Range Flys + 20 Incline Cable Flys
 
-Giant Set
2-3 sets x 20 Reps + Failure
Decline Bench 
Decline DB Fly partials at the bottom 
Decline Push Ups to failure (arch the back during the push up)

Ladies Hour:

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: 12 Min 
12 min AMRAP
100m Row
10 Alt Forward Lunges
10 Box Jumps
10 Alt Reverse Lunges

    EXPERIENCE CROSSFIT DNR

    CONTACT

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

    (970) 213-3974

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

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    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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