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September 30, 2025 by DNRadmin

9/30/25

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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Huge Thank You To Everyone That Was Able To Help With The Remodel This Past Weekend! Without Y’alls Help We Would Not Have Been Able To Pull It Off In A Single Weekend! There Is Still Some Work To Do Yet,  So Stay Patience And Understanding As We Organize The Gym!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
30 sec /side In Place Samson Stretch
10 Alt Cossack Squat
10 Alt Lunges
10 Air Squats
10 Box Step ups

More right into your 1 rm

Week 18: Test Week
Strength: 25-30 Mins
Back Squat

Metcon: 10 Min Hard Cap
“Idle Hands”
3 Rounds for time
20 Back Rack Lunges  75/55
20 Back Rack Step Ups
100 m Sprint

Functional Bodybuilding Class

Week 18
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:

Warm Up – 6 Mins
2 Rounds of :30 sec each:
Hollow Hold
Easy Row
Walking Samson Stretch
RDL
Moderate Row

Hip Development – 6 Mins
4 Rounds:
30sec Bench Flutter Kicks
30sec Alt. Russian Step Ups
30 sec Single Leg Hip Thrust video add weight to your lap if needed

Metcon – 15 Mins
4 x 3min AMRAP
9 KB Sumo Deadlift
12 Lunges (total)
9 Sit Ups
*1min Rest b/n Rounds*

    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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