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August 1, 2025 by DNRadmin

8/1/25

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
200m Run
2 Rounds
10 Snatch Deadlifts
10 Snatch Deadlift Highpulls
10 Muscle Snatchs
10 Snatch Grip Back Rack Press
10 Overhead Squat

Week 9: Test Week
Strength: 25 Mins
Squat Snatch 1 Rep Max

Metcon: 15 Min
“Support Group”
3 Round Tabata 45/15
Deadlifts 115/75
Wall Walks
Deadlifts 115/75
Handstand Walk, Hold, Kick Up
Shuttle Sprints (wall to wall)

****Coaches: Deadlift Bars Need To Face East/West in the lane to give room for shuttle sprints.****

Functional Bodybuilding Class

Week 9
Friday:
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
-Leg Extensions 
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
 
-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps 
 
-Smith Machine Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps 
 
Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats  (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts 
 
Lying Leg Curls (toes pointed away + Lifting chest off pad
3-4 Sets x 20 Reps
 
Walking Lunges w/ or w/out weight 
3 sets of 30 total Steps 
 
Optional replacement for Lunges:
A Weighted Box Step Ups
3 Sets x 30 total steps 

    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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