Freedom WOD Classes


Partner Metcon:


Bench Press (135/95)

Deadlift (165/115)

*Only One Person works at a Time*

Elite Competition Class

1. 12 Min EMOM

Odd: 8 TTB + 8 Jerks, 155/105
Even: 8 Burpees + 8 unbroken Deads, 275/185

2. “Loredo”

6 Rounds
24 Air Squats
24 Pushups
24 Walking-Lunge Steps
400 Meter Run (or 500 M row)


Freedom WOD Classes



Muscle-up Progressions


Death By:

Clean and Jerk (115/75)

Elite Competition Class

Rest Day

Marie Van Dyne – Coach

Marie Van Dyne

I am a Fort Collins native and a Colorado State University (CSU) graduate. After finishing my undergraduate degree in French, I went on to purse my master’s in education at CSU to become a secondary education French and Spanish teacher. I currently teach Spanish at Thompson Valley High School.

I’ve always been involved in and passionate about fitness in some form or another. I trained in classical ballet for about ten years, and I also competed on the national level in the sport of acrobatic gymnastics for twelve years. I taught children’s gymnastics at Mountain Center for many years before moving to France for a year.

Some time after “retiring” from acrobatics, I found CrossFit, which filled a void in my life in many ways. The transition from throwing around people to throwing around weights was a natural one for me, and I fell in love with how CrossFit combines so many elements of fitness. I appreciate how well-rounded CrossFit forces one to be, and I also love the close-knit community aspect of it. I can’t imagine what I would be doing if I hadn’t discovered CrossFit DNR on CSU’s plaza!

I completed my CF-L1 in July of 2016 and am eager to continue my fitness and CrossFit education!  I look forward to helping people improve their fitness, their mental and physical strength, and the way they move and feel!

“The greater danger for most of us lies not in setting our aim too high and falling short, but in setting our aim too low and achieving our mark.” —Michelangelo


Freedom WOD Classes



3 x 10


3 Rounds for time:

20 Burpees

40 Box Jumps (24/20)

60 Lunges (30/leg)

Elite Competition Class

1. Snatch Technique
A. 5×5 Snatch Grip Sotts press from back rack
B. 5×3 Snatch Balance
C. 5×1 Hang Squat Snatch, >85%

2. Clean and Jerk Technique
A. 5×5 Clean Grip Sotts press from front rack
B. 5×3 Hang Squat Clean + Push Press, <75%
C. 5×1 Low Hang Squat Clean + Push Jerk, <85%

3. 12 Days of CrossFit
12 Rounds for time of:
1 Squat Snatch, 135/95
2 BJ, 30/24
3 Push Press, 135/95
5 Hang Power Cleans, 135/95
6 Strict HSPU
7 Front Squats, 135/95
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls, 30/20
12 Cal Assault Bike


Freedom WOD Classes


Hand Stand Progressions

8 Min EMOM

1 Push Press and 1 Jerk (@85% Push Press 1RM)


4 Rounds for time:

15 Push Press (95/65)

15 Pull-ups


Elite Competition Class

1. Clean and Jerk

A. work up to a single at 95%
B. 2×2 at 85%

2. Teams of 3

3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
1 athlete works at a time – split up as desired.


Freedom WOD Classes


Back Squats

3 x 10



Hang Power Snatch (95/65)


Double Unders

Elite Competition Class


21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups



Freedom WOD Classes

Strict Press

3 x 8


30 KB Swings (53/35)


30 Power Snatch (75/55)

30 Squats (75/55)

30 Ring Rows

30 Thrusters (75/55)

Elite Competition Class

1. 21-15-9

Dead Lifts, 275/185
Box Jumps, 30/24


6×2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds





Freedom WOD Classes



1500 Meter Row Buy In

Death by: min 1 do 1 push up / min 2 do 1 sit up / min 3 do 2 push ups / min 4 do 2 sit ups and so on…

Odd Min: Push Ups

Even Min: Sit Ups

Elite Competition Class

Recovery Day

Dr. Valerie Johnson

January 2015 Athlete of the Month

January 2015 Athlete of the Month

Q1. What have been your greatest successes (physically,mentally or emotionally) since you began? How does your body feel now compared to when you started and WHY? 

My greatest success has been sticking with it.  I have definitely improved in form and weights – I thought I would never be able to do some of the moves and am very surprised that I am almost there on some (like pullups) and have actually achieved a double under (just a few).  Initially I struggled with feeling like I was the most out of shape person there and that I would never even come close to what other people could do.  I was so sore the first few weeks and always the last one to finish and that was hard mentally.  No one wants to be the slowest.  Without the encouragement of the trainers I’m not sure I would have stuck with it.  Kyle and Kody and the other trainers seem to have perfected the ability to encourage me when I really need it and push me when I just don’t feel like it.  At first I needed a lot of reassurance that I would someday be able to do some of these things and would not always finish last. I totally  didn’t believe them but
appreciated their willingness to lie to make me feel better.  I felt like I was too old and out of shape to ever really get anywhere and thought they just felt sorry for me. Shockingly they may have been right (every once in a while a man is right and I am wrong but not very often).  Luckily I am really freakin stubborn so I lasted long enough to start to see it happen.  As for physically – the first two weeks I couldn’t climb up stairs without repeating F@$#%ing crossfit multiple times and of course I was assured that in time that would pass also (again I was sure they were lying).  But after the first month I found that I was sore but not so sore that I was cursing Kody all day (didn’t matter who was coaching I just blamed it on Kody).  Instead I felt as if I had had a good workout but found that I had tons more energy and could go to more workouts every week.  Last week I woke up and my lower back hurt a little and I realized that I had not had that
happen in months.  It used to be an almost daily occurence.  My body feels more balanced and flexible and a lot of the chronic pains that I had attributed to being over 40 (truth’s out – I know you all thought I was in my 20s) – were really just a product of being out of shape and out of balance. Of course the best part is that I have lost 25 pounds and so of course that makes me feel all around better.  I have to look good for the 2016 calendar!

Q2. How has your life changed since starting CrossFit training? Has CrossFit transferred over into any other areas of your life?

I have always WANTED to be athletic but…..  There is a long list of buts – I’m old, I’m just not the athletic type, I don’t look good in work out clothes, I don’t have time (I’m a very important person in case you didn’t know) etc etc.   Since starting crossfit I feel so much better that it has become a priority and I have found that I actually do have time when I make time,  of course I now look totally hot in work out clothes (well better anyway) and I feel so much better that I can’t imagine not doing that.  I feel so much better that I started going back to yoga so I could stretch those muscles that I didn’t know I had and in general I am so much more active.  The last couple years I have tried to train for a marathon but always injured myself when I would get to the long mileage.  I think that my body was so out of proportion – running was the only thing I did and after injuries or between races I would do nothing.  So I was always in pain
and always got injured.  I am hoping that this year will be a different story.  I also feel like I am  more productive during the day because I have so much more energy.  My 22 year old student that works with me says that I walk “freakishly fast” and have “way too much energy”.

Q3. What are the advantages of CrossFit style training compared to your previous workout styles?

The biggest advantage of crossfit is that it works all the muscle groups because the movements use your body weight and engage more than just one muscle.  A million years ago, when I was in shape,  I did regular weight training at the gym every day and I wasn’t working anywhere near as hard as I am now and never really saw the benefits that I am seeing now. I was doing different exercises for different muscle groups but never using my whole body.  Crossfit  truly is the best overall body workout that I have ever seen.  I’ve had people who have never gone to crossfit tell me that “crossfit is dangerous and you will get hurt” but I’m not sure where that information comes from.  I have never seen a workout class where so much attention is paid to correct form.  I never feel like I am in danger of hurting myself because I know if I am doing it wrong someone will tell me and correct it.  I feel like I have never had anyone really show me the correct way
to do exercises to build strength and muscle and that is probably one reason why I never saw much benefit from it.  I love how crossfit incorporates strength exercises with cardio and movement.  I feel like it is the best way to make sure that you build up strength not just in one muscle but all the muscles needed to support stregth and mobility.

Q4. What advice can you give to others?

My advice would be don’t give up and be consistent.  I really wanted to give up after the first month but I didn’t.  I also feel like I see the most improvement when I am going consistently several times a week – I try to make 4 classes a week – sometimes I do 3 and sometimes I do 5 but I always go.  Also don’t get discouraged if you feel like you can’t do anything right at first.  Even if you don’t think so – it will come with time.  So just make fun of the people who can do the movements perfectly with a lot of weight and then you will feel better about yourself.

Athlete Specific Q. On average, how often and how late are you to each workout?

I am occasionally a tad bit late – maybe 2 or 3 minutes (or 5 or 10) but not very often (only 2 or 3 times a week sometimes 4 or 5 times a week).

Question you didn’t ask me but I will answer anyway – What’s my favorite thing about Crossfit DNR?  One of the reasons that I love coming to class is that everyone is so fun and great to be around.  I have never gotten anything but encouragement from everyone there – from staff (which they are paid for ) but also tons of encouragement from other members (I don’t think they get paid for it).  Even the elite athletes there are just as quick to help me out and tell me I’m doing a great job – no one is in the least bit judgemental.  No one acts like they are better because they can deadlift 500# (a tiny bit less than I can do).  I really appreciate that.  My other favorite thing is that the coaches clearly really know what they are doing and I completely trust them.  I know they will watch me and keep me from doing something that would injure me.  I also like that no one (so far – that I know of anyway…) gets insulted by my (occasionally off color) sense of humor and comments.  I appreciate that you all laugh at my jokes even when they’re not funny (but they usually are).


Freedom WOD Classes


8 Min EMOM 80-85% 1 RM

2015 New Years Metcon:
4 Rounds for time:
20 Burpees
15 Cleans (115/75)

Elite Competition Class

1. For Time:

100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy

2. 12 Min EMOM
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)

3. Deadlift – work up to a heavy set of 5