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September 1, 2025 by DNRadmin

9/2/25

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Freedom WOD Classes

Warm Up: 10 Mins
100m Run
10 Air squats
100m Run
10 Cossack squats
100m Run
10 Empty BB back squats
100m Run
10 Empty BB thrusters

Week 14: Load
Strength: 20 Mins
Back Squat using 90% + 10lbs 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 Hard Cap 
“New York Grocery Day”
3 Rounds For Time
100m Dual KB Farmers carry 53/35
15 Wallballs 30/20
200m run

Functional Bodybuilding Class

Week 14
Tuesday
Session 1: Steady State Effort averaging 120-130 BPM for 20 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 
Giant Set 
4 Sets
20 Reps Partial Cable Rear Delt Fly (top)
20 Reps Cable Rear Delt Fly Full ROM
20 Reps Partial Cable Rear Delt (bottom)
20 Reps Bent Over DB Rear Raises 
Do all 4 exercises without stopping = 1 set
 
Giant Set
4 Sets
20 Reps High Rope Rotations (90/90 face pulls)
20 Reps Rope Front Raises w/Separation
20 Reps DB “I” to “T” (anterior head focus)
20 Reps DB “T” to “I” (lateral head focus)
Do all 4 exercises without stopping = 1 set
 
Giant Set
4 Sets
20 Reps DB Partial Side Lateral Raise (top)
20 Reps Db Full ROM Side Lateral Raise 
20 Reps DB Partial Side Lateral (bottom)
60 Sec Lateral Raise Static Hold (top) you’ll need very lightweight 
Do all 4 exercises without stopping = 1 set

Ladies Hour:

Freedom WOD Classes

Warm Up: 10 Min Cap
200m Row
20 Air Squats
200m Row
20 Alt Lunges
200m Row
20 /leg X-band walks

Metcon: 20 Mins
4 Rounds of 3:30 AMRAP:
14 Alt. Goblet Lunges
20 Goblet Squats (place a med ball under butt to ensure full depth squats)
Max Cal Row
1:30 Rest BT Rounds
***Athletes need to be able to complete lunges in 1 minute and back squats in 1 minute. Minimum 1:00 on row/bike. Modify weight or reps as needed – all the way to bodyweight to maintain 1:00 row/bike.

    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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