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August 6, 2025 by DNRadmin

8/6/25

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
60 Sec Jump Rope
2 Rounds
10 Banded “I’s”
10 Banded “Y’s”
10 Banded “T’s”
10 Push ups
10 Lunges

Week 10: Load
Strength: 15-20 Mins
Bench Press using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
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: 12 Min Cap
“Paper Street Co.”
5 Rounds
100m Heavy Farmers Carry (Double KB/DB)
50′ OH Double KB/DB Lunge (50/35)

Note: RX athletes perform Double OH Lunges. Scaled Athletes Perform 25′ Right Arm OH Lunge then 25′ Left Arm OH Lunge.

Lets Keep The Building Cool and Perform The Carries and Lunges Inside!

Functional Bodybuilding Class

Week 10
Wednesday:
Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks 
20 Sec Straight Leg Hip Lift
20 Sec Rest
 
With remaining time:
Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
 
Session 2: 60 Mins 
Giant Set
4 Sets
20 Reps Cable Reverse Grip Pulldowns (elbows in fixed position)
20 Reps Cable Pronated Medium Grip Pulldowns (elbows in fixed position)
20 Reps Cable Wide Grip Pulldowns
20 Reps Cable Wide Grip Trap Pulls 
Do all 4 exercises without stopping = 1 set
 
Giant Set
4 Sets
20 Reps Bent Over V-bar Lat Row
20 Reps Bent Over V-bar Lat Row w/extension at the top
20 Reps Strict Cable V-bar Row
20 Reps V-bar Trap Row
Do all 4 exercises without stopping = 1 set
 
Giant Set
3 Sets
20 V-Bar Pull Downs (lean forward during the negative/lean back during the contraction)
20 Wide Grip Pressdown 
ME Bar Row (like ring rows but with a bar)

Olympic Lifting:

Warm Up: 10 Mins

Drills: 20 Mins

Strength: 14 Mins

 

 

 

    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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