January 25, 2024 by DNRadmin


CrossFit DNR Best Gym In Fort Collins Best Of NoCo TBT


MBS Turkey Challenge 2014
Cameron Sawano, Coach Trent Saldivar, Coach Matt Randel, Coach Kyle

Freedom WOD Classes

Warm Up: 12 Mins
2 Min Double Under Practice
20 Baned Pull Aparts
10 Cuban Rotations
10 Push press
2 mins /side Roll out Shoulders and T-spine

Strength: 18 Mins
Strict Press
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 15 mins
15 Min EMOM
Min 1: 10 Dips
Min 2: 15 Push Press 75/55
Min 3: 50 Double Unders / 75 Singles

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 minutes

Chest Day

Cable Chest Fly “Slow”

3 sets x 15-20 Reps

Decline DB Press “Slow Negative + 5 Count Hold At Bottom”
4 Set x 12 Reps

Dips + Negative
4 Sets to Failure

Giant Set
3 x 20 / 20/ Failure
20 reps Incline DB Crush Press
20 reps Incline Partial Fly (bottom)
Max Effort Push Ups

Cable Crush Press to 5 Count Negative Fly
3 x 20 Reps


Warm Up 3-4 mins 
500 M Row

Strength: 10 Mins
Giant Set:
2 sets
8 Nordic Curls video
12-15 /leg Long Leaver Single Leg Hip Bridge video
Walking Lunges full length of the gym down and back (east-west)
*90 seconds rest between sets

Metcon: 15 Mins
5 Rounds of 2:30 AMRAP
12 Goblet Squats or Air Squats
8 Burpees Box Jump or Step Up
Then Max Cal Row or Bike til 2:30
:30 Rest


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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. 

      Still Have A Question?

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