January 20, 2023 by DNRadmin


CrossFit DNR In House Competition Best Gym In Fort Collins Best Athletes In Fort Collins Best Coaches In Fort Collins Best Community In Fort Collins


Tomorrow is our In house competition because of this there is no Open gym tomorrow.

Freedom WOD Classes

Warm Up 10 Mins
2:00 /side Lax Roll Lats and triceps
2 Rounds
50′ Walking Lunges (wall-2-wall-2-wall)
5 Clean Complex ( Clean DL, Clean High Pull, Squat Clean, Push Press)
5 KB Goblet Squats

8 Mins
3 Position Clean (Full Sq Clean, Low Hang Sq Clean, Mid Hang Sq Clean)
3×3 at 70, 75 & 80% 60 sec rest between set

10 Mins
Tempo Front Squat
3-0-1-0 3×5 at 75%sec rest between sets
3 sec down, 0 at the bottom, 1 sec Up, 0 at the bottom

Metcon: 14 Mins
3 Rounds
50′ KB Single Arm Farmer Carry (25′ on right hand 25′ on left hand) 53/35
50′ KB Goblet Walking Lunges
20 Alternating Russian KB Swings
20 KB Goblet Squat

Functional Bodybuilding Class

Super Hero Shoulders

Alternating Seated DB Shoulder Press

Giant Set
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)


    [honeypot level]


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

    (970) 213-3974


    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]