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November 5, 2025 by DNRadmin

11/5/25

CrossFit Chad 1000 Weighted Box Step Ups Veterans Day WOD Military Best Gym In Fort Collins

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This Saturday we’ll be doing the annual Veteran’s Day Workout, Chad instead of a partner workout. This is a doozy!
For Time:
1000 Step Ups with weight vest

Freedom WOD Classes

Warm Up: 8 Mins
8 Min Circuit
10 Wall Glides
10/Side External Rotation
15 Pull Aparts
15 Band Rows
5 Tempo Push Ups – 2 seconds down

Strength – 12 Mins
8 Min EMOM
1. :45 Max Rep Rope Climb OR 10-15 Pull Ups
2. :45 Max Rep Push Ups

Metcon: 12 Mins
2 Rounds of:
2:00 Max Rep Alternating DB Bench Press
2:00 Max Rep Sit Ups
2:00 Max Rep Muscle Ups / C2B Pull Ups

Post WOD Stretch: 8 Mins
5:00 Band Shoulder Stretch
1:30 / Side Samson Stretch

Functional Bodybuilding Class

Week 18
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: 6 Mins
5 Inchworms
1:00 Hip & Ankle Opener
1:00 / Side Lat Stretch
10 Muscle Cleans

Clean Drills: 14 Mins
2 x 6 Hang High Pulls
2 x 6 Panda Pulls
3 x 4 Tempo Squat Clean – slow to knees – Singles

Strength: 20 Mins
3 x 6 Squat Cleans – Start at 60% and build
3 x 3 Pause Front Squats – As Heavy As Possible
*2 Second Pause in Bottom

Hockey Team

Warm Up: 6 Mins
Down And Back East – West
X-Band Walk
Walking Lunge
Air Squats
Walking Lunge
X-Band Walk

Conditioning: 12 Min Cap
3 Rounds Not For Time: (but try to finish under 12 mins)
.3 Mile Bike or 250 Row
Full Lap Around The Gym KB High Low Walk

Metcon:
15 Cal Bike or Row
Then
3 Rounds
15 KB Thruster
15 Ring Rows Pull Ups
Then
15 Cal Bike or Row

Crew Team

Warm Up: 6 Mins
Down And Back East – West
X-Band Walk
Walking Lunge
Air Squats
Walking Lunge
X-Band Walk

Conditioning: 12 Min Cap
3 Rounds Not For Time: (but try to finish under 12 mins)
250m Row
Full Lap Around The Gym KB High Low Walk

Metcon:
15 Cal Row
Then
3 Rounds
15 KB Thruster
15 Ring Rows Pull Ups
Then
15 Cal Row

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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

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