August 24, 2023 by DNRadmin


CrossFit DNR CSU Rams Welcome Back Best Gym in Fort Collins Best Coaches Best athletes Best Community Best programming


Welcome Back CSU!

Freedom WOD Classes

Warm Up: 10 Mins
90 Sec /side lax ball T-spine
2:00 Single Under Jump Ropes
5 Strict Press
8 Ring Rows
5 Push Press
8 Kip Swings
5 Push Jerk
8 Pull Ups

Perform mobility between strength sets
Roll out Lats, Chest, Shoulders

Strength: 15 Mins
Strict Press **90%  + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 20 Min 
16 Min EMOM
Min 1: 35 Double Unders / 45 Singles
Min 2: 15 Push Jerk 95/65
Min 3: 35 Double Unders / 45 Singles
Min 4: 12 Pull Ups

Rest 2:00

Hand Stand Push Up

Functional Bodybuilding Class

Shoulder Day

Incline Bench
3 Sets 50/30/20
Focus on pulling your elbows back on the way down and squeezing the elbows on the way up. Keep the chest up and don’t fully lock out. Perform more of a 3/4 rep at the top. 

Decline Cable Flys ASCENDING

4 Sets 15 Reps Ascending in Weight (1pin)

Incline DB Press 45 degrees
3 Sets 15 Reps w/3sec pause at the bottom 
Keeping your elbows at 45 degrees move at a slower pace focusing on contracting through the entire movement. Shoulders stay back and down so the chest can lift. Give a thumbs up at the top of the movement to create more engagement. 

High Cable fly
3 Sets 30 Reps
Pick a weight you can get without breaking. Keep the should back and down and squeeze at the bottom but don’t touch the handles together. 

Low Cable fly
3 Sets 30 Reps
Tilt forward slightly, drag the elbows along your side and face the contraction to the inner part of your pecs. Open the shoulder and then drive the elbows in at the top

Super Set
3 sets 
30 +reps Decline press

Failure DB Push ups
Perform the decline with the same weight and movement pattern as the incline we started with. 
Then move right into db push ups. 


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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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