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September 16, 2025 by DNRadmin

9/16/25

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 Rounds
200 M Run
10 Palms Up OH Squat
10 Lateral Lunges
Then:
:30/side Hip Circles video
:60/sec Samson Stretch 

 

Week 16: Functional Overload
Strength: 15-20 Mins
Back Squat using 90% + 10Lbs of your 1RM to calculate load
75% X 5
85% X 3
90% 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: 18 Min Cap
“Nancy”
5 Rounds for time
400m Run
15 OH Squats 95/65

Functional Bodybuilding Class

Week 16
Tuesday
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 
Shoulders Day
Buffet Style Side Lateral Giant Set
3 Sets x 20 reps at each
20 Partial Side Lateral Raises (bottom)
20 Full ROM Side Lateral Raises 
20 Partial Side Lateral Raises (top) 
Slow on all the movements No swinging or bouncing
 
Around The World Super Set
3-4 Sets
20 Reps DB “T” to “I” (lateral head focus)
20 Reps DB “I” to “T” (anterior head focus)
perform on an incline bench 
 
Fucked From the Middle Bus Drivers
2 Sets x 100 Reps 
Turn Left + Turn Right = 1 Rep
pick a weight that will make you have to break this up into 4 sets (rest is just long enough to breath and reset)
 
Dual Cable Giant Set
3 Sets x 20 Reps at each
Thumbs Up Side Lateral Raises (“T”)
Bent Over Rear Raises
Standing Shoulder Level Rear Shoulder Fly’s 
High Rear Delt Cable McDonald Flys

Ladies Hour:

Warm Up: 5 Mins
2 Rounds
X-Band Walk (wall-2-wall)
5  Inch Worm (no push up)
10 Air Squats
10 Banded Pull Aparts

Posterior Chain Development: 5 mins
2 Rounds or 5 Mins
10 Goblet Squats
10 Traditional KB RDL
4 Nordic Curls or 8 /leg Long Leaver Single Leg Hip Bridge video

Metcon: 16 Mins
Rotating Tabata 45/15
Wall Balls
Burpee Sprawl (no push up and jump)
KB Deadlift
Mini Band Shoulder Press video

    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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