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November 24, 2025 by DNRadmin

11/24/25

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The Ugly Sweater Christmas Party is approaching! The party will start at 6:00 p.m on Saturday 12/13. We’ll also be doing a white elephant gift exchange with a $30 limit. This is a potluck so bring some delicious food and drinks. Keep an eye out for the Facebook event where you can let everyone know what you’ll be bringing along.

Freedom WOD Classes

Warm Up: 12 Mins
N-S-N High Knees
N-S-N Butt Kickers
2 Rounds:
15 Banded Push Press
15 Air Squat
10 Barbell deadlift
10 Barbell cleans
10 Barbell push press
then 200m Run

Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating Front Rack Lunges – from rack if desired
2. 10-15 GHD Sit Ups or 20-25 Sit Ups

Metcon: 22 Min Cap
Partner Barbell Mile
400m Partner Barbell Farmer Carry
50 Deadlifts
400m Partner Barbell Farmer Carry
50 Power Cleans
400m Partner Barbell Farmer Carry
50 Power Snatch
400m Partner Barbell Farmer Carry
*Men/Women 115/75 Scaled 95/65

Functional Bodybuilding Class

Week 1:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins 
-Rope Extensions
1-2 sets x 100 reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Super Set 2-3 Sets x 20 Reps
DB Incline Skull Crush
DB Seated French Press
-Super Set 2-3 Sets x 20 Reps
Cable French Press
Overhead Rope Extensions
-Close Grip Bench Press (slow)
3 sets to FAILURE (pick a weight you can get 20 reps with but you won’t)
-Straight Bar Cable Curls
1-2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Super Set
2-3 Sets x 20 Reps
Preacher EZ Bar Curl (Close Grip)
EZ Bar Drag Curls (Wide Grip)
-Super Set
2-3 Sets x 20 Reps
Reverse Grip Cable Curl
Regular Grip Cable Curl
-Incline DB Curls (slow)
3 Sets to FAILURE (pick a weight you can get 20 reps with but you won’t)
Extra credit (Optional)
Conditioning aka Metcon
EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute

Crew Team

Warm Up: 10 Mins
500 M Row
Then 2 Rounds
10 Alt. Lateral Lunges
10 Kip Swings
:30 Hollow Hold
5 Inchworms
Then:
:30 / Side Figure 4 Rocks – Video
:30 / Side Samson Stretch

Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating DB Goblet Lunges
2. 15 Sit Ups

Metcon: 16 Min Cap
3 Rounds For Time:
12 Burpees
24 Goblet Squats
500 M Row

Crew Team

Warm Up: 10 Mins
500 M Row
Then 2 Rounds
10 Alt. Lateral Lunges
10 Kip Swings
:30 Hollow Hold
5 Inchworms
Then:
:30 / Side Figure 4 Rocks – Video
:30 / Side Samson Stretch

Strength: 12 Mins
8 Min EMOM
1. 12-20 Alternating DB Goblet Lunges
2. 15 Sit Ups

Metcon: 16 Min Cap
3 Rounds For Time:
12 Burpees
24 Goblet Squats
500 M Row

    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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