January 25, 2023 by DNRadmin


Jay Tolpa Masters Athlete CrossFit DNR Best Gym In Fort Collins Best Athletes Best Coaches Best Community NoCo Best Of


Did You Sign Up For The Open?

Freedom WOD Classes

Warm Up: 8 mins
2 Rounds
50′ Bear Crawls
20 Banded Pull Aparts
10 DB External Rotation
10 Banded Good Mornings
10 RDL

2 min /side T spine Lax Ball
2 min/side Barbell Hamstring Smash

Strength: 5 mins
5 Min EMOM
3-5 Walk Walks on the min

Just like in the open the standard is to walk your hands up t0 roughly 10 inches from the wall. Scaled athletes are to take at least two steps up the wall and two steps with your hands moving towards the wall. If needed athletes can also do “box walks” Knees or toes on the box start in a plank position walking your chest to the box moving into a pike position and back to plank for a rep.

Metcon: 14 Mins
5 Shoulder-2-Overhead 115/75
10 Deadlift 115/75
5 Ring Dips

2 Min Rest

5 Shoulder-2-Overhead 115/75
10 Deadlift 115/75
5 Ring Dips

Olympic Weightlifting Class

Warm Up:
10 Air Squats
10 / Side Front & Lateral Kicks
10 Air Squats
10 Muscle Cleans
10 Front Squats
2:00 Frog or Butterfly Stretch

Strength: 20 Mins
10 Min EMOM:
3 Power Cleans (not touch n’ go)
Build to 80%

Every 2:00 x 5 Rounds
5 High Hang Squat Clean

Auxiliary Strength: 12 Mins
3 x Superset
5 Front Squat 75-80%
5 Box Jumps (as high as possible)


    [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]