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September 3, 2025 by DNRadmin

9/3/25

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
1:00 Double under practice
then
10 Inch worms
10 Air squats
10 Push ups
10 Squat jumps
10 Push ups

Week 14: Load
Strength: 20 Mins
Bench Press using 90% + 5lbs 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: 18 Min Cap
“Enter Sandman”
20 minute EMOM
5 sandbag cleans
10 sandbag box step ups
10 pull ups
30 double unders

****NOTE: Sandbag Cleans Are To Be Done Outside On The Grass*****
****Athletes can take the boxes outside if they want****
****A Medball or Sand/Slam Ball Can Be Used In Place Of A Bag And Can Be Used Inside****

Functional Bodybuilding Class

Week 14
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: 8 Mins
10 / Side Front & Lateral Kicks
10 / Side Hip 90/90s
5 Inchworms
1:00 Hip & Ankle Opener
2:00 T-Spine Opener

Tempo Drills: 18 Mins
3 x 4 Clean Lift off – 2 sec pause BELOW Knee – 40-50%
3 x 4 Clean Pull to Mid Thigh – 2 sec pause (bar not resting on thigh) – Same weight
3 x 4 Tempo Power Clean – 3 sec to mid thigh – Same weight

Strength: 18 Mins
3 x 3 Power Clean + Front Squat – Quick Singles @70-80%
3 x 3 Squat Clean – Quick Singles @75-85%

Hockey Team

Warm Up:
Welcome Back Game!
Then
3 x 45/15 sec
Adductor Rock Backs
Plate Loaded Lateral Squat/lunge
Monster Walks

Strength:
3 x 45/15
MB External
Bulgarian Squats w/ Rotation
Banded Iso Glute Holds

Metcon:
AMRAP 9
9 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
9 Box Jumps or Step Ups

 

 

    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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