12/7/17 QuickFit

Warm Up: 4 Mins
Row 250 M
10 Burpee Broad Jumps
200 M Run

Posterior Chain Development: 4 Min 
2 Rounds
30 Sec Banded Standing Back Ext.
30 Sec Banded Good Mornings
30 Sec Plank Hold
30 Sec Rest

Technique Review / workout brief:
Teach DB Clean and Push Press

Metcon: 14 Min Cap
Partner Workout: 10 Rounds
10 DB Cleans
10 DB Push Press
Partner Holds Plank – Rotate as needed


Happy 26th Birthday to Coach Bre! Thank You for everything you do for CFDNR you are pretty Awesome!

Freedom WOD Classes

Warm Up:
250 row or .7 bike
2 Rounds
10 Squat Jumps
8 Push Press
6 Push Ups

8 mins
3×4 Split Jerk Strict Press at 70% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×4 Split Jerk  Balance at 70% of Jerk 1 RM

16 Min Versus WOD:
Perform 26 Box Jumps 24/20
While your Opponent performs AMRAP of
12 Plate Lunges 45/35 (6 per leg, hold the plate anyway you want)
6 Burpees

The athlete with the most rounds completed at the end of 16 mins wins
If you do not complete the a full round prior to switching positions, begin your next round at the same rep count as you finished the previous round

Elite Competition Class

1. Barbell Conditioning
On the Minute x 5:
5 Touch and go Squat Cleans

Choose a single weight to go across with.

2. Conditioning
27 Calorie Row
21 Power Cleans (155/105)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

3. Gymnastics Conditioning

For Quality:
30 Strict C2B Pull-Ups
30 Ring Rows
30 Strict Pull-Ups

4. Bike Conditioning
6 Rounds:
:15 Seconds Max Effort
1:45 Recovery Pace

Brother Bro’s Barbell Club:

Wednesday (Session Two)
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 8 minutes (6 sets):
Snatch Balance x 1 rep

Build over the course of the 8 sets.

In 25 minutes, build to a 2-RM Snatch

In 15 minutes, build to a 4-RM Push Press

Every 2 minutes, for 4 minutes (2 sets):
Push Press x 2 reps @ 4-RM weight

Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Lunges x 5 reps each leg

Build over the course of the 4 sets.

12/6/17 QuickFit

Warm Up: 4 Mins
3 Rounds
1 Length Walking Samson Stretch
8 / Side Step Ups
10 Banded Curls

Shoulder Development: 4 Min 
2 Rounds
15 Banded Scap Retractions
15 Banded Reverse Flies
10 Banded Shoulder Pull Downs
30 sec rest

Technique Review / workout brief:
Static Squats
Jumping PU review

5 Rounds For Time: 15 Min Cap
15 Jumping Pull Ups
15 Box Jumps
15 Air Squats


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Happy Birthday Chance aka “Chaz” and welcome back! We missed you..

Freedom WOD Classes

Warm Up:
Med Ball Warm up

Partner Calf and Hamstring Barbell Crush

Strength: 10 min
5 Min EMOM
8-10 HSPU with the remaining time in the min Max Double Unders (or DU attempts) Everyone is doing/attempting double unders.

6 Rounds
30 Double Unders 2:1 singles
15 Wall Balls 20/14
5 Deadlifts 225/155

Elite Competition Class

1. Strict Handstand Push-ups
Max Strict Handstand Pushups
Rest 3:00
5 Sets of 30%

rest as needed between

2. Conditioning
600 Meter Run
21 Power Snatch (135/95)
600 Meter Run
21 Overhead Squats (135/95)
600 Meter Run
21 Hang Squat Snatch (135/95)

3. Odd-Object
800 Meter Sled Drag (1/2 Bodyweight)

4. Midline Conditioning
Alternating On the Minute x 14
15/12 Calorie Bike
15 GHD Sit-Ups


12/5/17 QuickFit

Warm Up: 4 Mins
2 Rounds
30 Sec Jumping Jacks
30 Sec Squats
30 Sec Inchworms
30 Sec Walking Samson Stretch

Hip Development: 4 Min
2 Rounds
15 Banded Hip Abduction
10 / Side Seated Leg Lifts

Technique Review / workout brief:

15 Min AMRAP
10 KB DL
15 Push Ups
200 M Run


Happy  Birthday Andrew Stewart, It has been a pleasure having you and Courtney as part of the CFDNR family. We hope you have an amazing day!

Freedom WOD Classes

Warm Up: 5 mins
High Knees down and back (long side / east to west)
Butt Kicks down and back
Bear Crawls down and back
15 PVC Pass Throughs
15 PVC Hang Snatch
15 PVC Hang Clean and Jerk

Snatch (this is ran as a group with the coaching leading the count)
3×4 at 70% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat (Mobility between sets)
3×4 at 70% With a 5 sec pause in the bottom position of each rep

“Andrew S”

33 Cal Row Buy In
3 Rounds
12 C-2-B Pull Ups
4 Burpees Bar Overs
17 Hang Power Cleans 135/95

Elite Competition Class

1. Snatch
On the Minute x 10:
20 Double-Unders
1 Squat Snatch

Start at 70% and build to a heavy single.

2. Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%

Rest 2:30 between sets

3. Ring Muscle-Ups
5 Sets:
2 Strict Ring Muscle-Ups
3 Kipping Muscle-Ups
4 Ring Dips

Rest as needed between sets

4. Conditioning
3 Rounds For Time:
10 Bar Muscle-Ups
30 Calorie Row
16 Thrusters (155/105)

Brother Bro’s Barbell Club

Session One
Every 2 minutes, for 6 minutes (3 sets):
Drop to Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Behind The Neck Jerk In Split x 3 reps

Build over the course of the 3 sets.

Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 @ 80% of 1-RM Clean & Jerk
*Sets 3-5 @ 85% of 1-RM Clean & Jerk
*Sets 6-7 @ 90% of 1-RM Clean & Jerk

Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

Four sets of:
Bench Press x 6 reps
Rest 60 seconds
Back Extension x 8 reps
Rest 90 seconds

Build over the course of the 4 sets.

12/4/17 QuickFit

Warm Up: 4 Mins
Partner MB Warm Up

Core Development: 4 Min 
4 Rd Rotating Tabata (20:10)
Flutter Kicks
Bicycle Crunches

Technique Review / workout brief:

14 Min EMOM
Min 1: 15 Wallballs
Min 2: Row 200 M


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We will see YOU at the Xmas party tonight at 5:00pm!

Freedom WOD Classe:

In teams of two split work evenly
18 Min AMRAP
25 Cal Bike
50 m Sled Push 3×45/2×45
10 Sandbag Cleans



Freedom WOD Classes

Warm Up:
Nero Mobility (test re-test)
2 Rounds 
6 SDLHP with unloaded barbell
6 Hang Power Clean
6 Single Leg Squat Jumps

Clean (this is ran as a group with the coaching leading the count)
3×5 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

Front Squat (Mobility between sets)
3×5 at 60% With a 5 sec pause in the bottom position of each rep

Technique:5 mins
Review the DB Snatch

DB Snatch 50/35
Alternating in place Lunge

Note: only one DB per athlete. You must alternate the hand each rep e.g. snatch with right then alternate and snatch with left until 10 reps per arm is complete. Then 10 alternating lunges per leg. Then proceed to 9 reps 8,7,…..

Elite Competition Class

1. Deficit Handstand Push-ups
4 Giant Sets:
2 Deficit Kipping Handstand Push-ups
4 Deficit Kipping Handstand Push-ups
6 Deficit Kipping Handstand Push-ups

Rest 2:00 between rounds

Athlete’s choice on deficit levels, with the
first two reps being the largest. The four reps are
completed at a lesser deficit, with the final
6 repetitions at the smallest, if not floor. Move
from deficits with as little rest as possible

2. Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat

3. Conditioning
3 Rounds:
10 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (135/95)

4. Row Conditioning
On the Minute x 10
15/12 Calorie Row
Rest 2:00
45/36 Calorie Row

Sydney Turner

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?

Finding a workout and an environment I could thrive in has made joining CrossFit DNR one of my life’s greatest successes. I thrive in environments where everyone you are surrounded by is motivating, hard-working, cracking jokes, and overall just good-hearted;  where coaches know all the ins and outs of what they are talking about and truly care about you as an individual (which includes where you are both physically and mentally); and where you are given the opportunity to challenge yourself. When I arrived in Fort Collins, walking into DNR was the best thing that could have happened to me.  I met a fierce group of strong women and men who inspire me every day inside and outside of the gym. I’ve never handled stress so well in my life because I walk into the gym and feel it dissipate almost instantaneously. There is no doubt that the programming at the gym will make you physically stronger, but what is less apparent for others who have not experienced our community in the gym is just how much it prepares you to take on everything else going on in your life.  When I started at DNR, I was coming off a knee injury. I didn’t feel confident in my body’s ability to perform at a high level anymore. Since day one at DNR, the coaches have been helping me work through my lingering injuries. Not only have I gotten stronger, but I have learned how to better listen to my body. Knowing when to add weight to a barbell, when to scale, how to scale, how to become a supple leopard – these were all things I didn’t necessarily know how to do properly before coming to DNR.


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

I used to go to CrossFit when I had time. Now, I make CrossFit the priority and do the other things when I have time. This has truly become a positive and sustainable change in my life. The CrossFit community is what keeps you coming back.  I’ve also learned to listen to my body better. This type of awareness of self has transferred to all aspects of my life. I am more in tune with my mood/stress and know how to handle it better, including how to cheer myself up.  Many times it means relying on others to pick you up and the gym just happens to be the perfect place for that.


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

I did gymnastics when I was younger. I continued to tumble for quite a few years after “retiring” from gymnastics because I was never able to fully give up the sport.  Basketball became my main sport in high school. I did track only to stay in shape (not for fun because running is not fun).  I played around with weightlifting in college but I never was trained properly on any technique. CrossFit has tied together the gymnastics, the weightlifting, the cardio, the competitiveness, and the team aspect in one package. Concentrating on form, scaling options, and mobility has made this the best work out style for me.


Q4. What advice can you give to others?

I don’t know about you, but I am someone who wakes up and looks up what the WOD is. If I don’t like it, I try extra hard to make it to the gym that day. Yes, I end up dreading it for most of the day (e.g. anything over 100m of running or over 3 rounds of anything)… but each time you complete a WOD you didn’t think you could get through, it becomes one of the most rewarding and satisfying feelings. My goal is to make it to the gym 5-6 days a week. I try to plan in advance what day I will have to miss based on my school/work calendar versus it being biased by the WOD. My other piece of advice comes in the form of one of my favorite quotes: “Comparison is the thief of joy.” Although I do not believe this quote holds true in all aspects of life, it does represent my mentality in the gym. I do the best I can do on any given day. I try not to dwell on a bad workout or if someone next to me is going heavier in weight and/or finishes faster than me. Focus on YOU and what will make YOU better. DNR is all about giving you the opportunity to tailor each workout to work best for you. Take advantage of that.


Athlete Specific Q. 1) Of all the places you have been able to visit and/or live, what would you say has been your favorite? 2) Everyone wants to know why you are going to be leaving Fort Collins, more specifically CFDNR, come next year and will you return?

1) Hands down living in Germany was my favorite place; however, I was young so I probably romanticize many aspects of my experience living there.  My favorite place I have traveled to is Honduras. My favorite place I have ever done CrossFit is Fort Collins.

2) I am planning on pursuing a PhD program back in Virginia. So yes, sadly I am leaving Fort Collins in the summertime but only with full expectations of returning someday. You cannot get rid of me that easily! I LOVE Colorado. Hopefully, I will have the opportunity to move out here again. I love y’all and am so thankful for the home I made here.