January 24, 2024 by DNRadmin


CrossFit DNR Athlete Spot light Best Gym In Fort Collins Best Gym In Northern Colorado NoCo Best


👆This Dude Is Crushing Life!👆

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
50m Run
8 Air Squat
8 Hang High Pulls
8 Power Cleans
8 Front Squats

Strength: 20 Mins
Back Squats
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 15 min Hard Cap
15 Min AMRAP Ladder
1 Power Clean 155/105
1 Front Squat 155/105
50m Single Arm KB/DB Farmer’s Carry 50/35 (switch hands on the way back)

Continue with this pattern, adding 1 Power Clean and 1 Front Squat after every round.

Functional Bodybuilding Class


Session 1:
Core Workout: 5 Mins 
For Time:
75 Hollow Rocks (with as little rest as possible)

With remaining time:

Steady State Effort averaging 120-130 BPM for 25 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 

Back Day – Be ready for your low back to get aggravated. This is by design.  

Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps
DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm
DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm
Hyper Extension DB Rows (GHD back extension into rear raise)  Alternative Incline Bench DB Seal Row
3 Sets x 20 Reps

Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times


Logging Team:

Warm Up: 15 Mins
Ballistic Partner Throwing

Trunk isolation:
10 Seated MB Soccer Throws
10 Seated MB Sit Ups Throws
10 /side Seated MB Shovel/shot Throws 

Half kneeling Hip Involve Throws:
10 MB Soccer Throws 
10 /side Shovel/shot Throws 
Standing Throws hip through ground
10 Soccer Throws
10 /side Shovel/shot Throws 

10 Double knee 
Lateral right – Lateral left – Center

Half kneeling:
10 Lateral slams (left knee down rotate right slam to the left repeat for other side

Standing Slams:
10 Lateral slams same as above 
Center Slams

Strength: 15 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
3 sets x 12-15 Reps
Banded Lat Pull Down W/PVC Pipe
Banded Triceps Extension video
Banded Lat Press Down video

90 seconds rest between sets

Metcon: 15 min Cap
10 Rounds
4 Pull Ups or Ring Rows
8 KB Swings
20 Double Unders / Singles

Olympic Lifting

Athlete Warm Up: 8 Mins

Drills: 18 Mins
Hip Muscle Snatch
Hip Power Snatch
Hip Squat Snatch
Tempo Squat Snatch – Speed Up At Hip

Strength: 15 Mins
4 x Complex
Snatch Balance
High Hang Power Snatch
Hang Squat Snatch
Squat Snatch


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    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. 

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