January 26, 2023 by DNRadmin


CFDNR OPEN 2023 SHIRTS Best Gym In Fort Collins


Open Shirt Design Is Complete And Ready For Pre-Order. Place Your Order At The Front Desk Via the Orange Sign Up Sheet.

#TeamKody #EnjoyTheLittleThings #TeamKyle #Alright,Alright,Alright

Freedom WOD Classes

Warm Up 10 Mins
2:00 /side quad smash
200 M Row, Ski or .3 Bike
20 Banded Lat Press Downs
20 Banded Tricep Ext
20 Banded Bicep Curls
10 Ring Rows
10 Lunges
200 M Row, Ski or .3 Bike
90 Sec/side Lax Roll Lats

Strength/Conditioning: 15 mins
21-18-15-12-9 Cal Row or Ski
7-6-6-6-6 Strict Pull Ups Between Each Row or Ski
Or 5-5-5-5-5 Ring MU

Metcon: 13 Mins
13 Min AMRAP
30 Lunges
1 rope climb or 5 Ring Rows
15 Ball Slams
1 rope climb or 5 Ring Rows

Functional Bodybuilding Class


Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups


    [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]