January 30, 2020 by DNRadmin


CrossFit Wine Fort Collins DNR


21+ Hooligans! We will be having a Ladies Wine and Bros & Brews night out here soon! Stay tuned for the date and details!

Freedom WOD Classes

Warm Up: 7 mins
2 Rounds:
10 Strict Knee Raise
15 Banded Y’s
25 Banded Pull Aparts
Then: 2:00 Jump Rope

Strength: 20 Mins
HSPU Complex – 2 Options
Option 1: 3 Rounds on the 3:00
Option 2: 4 Rounds on the 2:00
2 Negative Strict HSPU
4 Strict HSPU
6 Kipping HSPU

3 Rounds:
:30 Left Side Plank
:30 Right Side Plank
:30 Plank
:30 Rest

Metcon: 16 Mins
4 Rounds For Time:
3 Wall Walks / 9 HSPU
16 Alt. DB Snatch (50/35)
Door to Door Double KB Farmers Carry (53’s / 35’s)

Elite Competition Class

Optional Active Recovery

Calorie Assault Bike
Kettlebell Swings (53/35)

-The goal of this Optional Active Recovery piece is simply to move around and break a sweat
-Once you finish the middle round of 9, you’ll make your way back up to 15 and 21 at each movement
-Choose a weight for the kettlebell swings that you won’t have to break more than once during any set
-Choose a push-up variation that allows you to complete at least sets of 5 during the workout

Performance Power Training

Thursday, January 30th, 2020

Pre-Flight: Everyone gets a nasty burn of Power Snatch and Pullups.

Jet Fuel: A combo of Monday and Tuesday:
Have people in a plank in rows, facing you. One your que they perform “fast hands” (simply alternate lifting each hand off the floor rapidly). Then you give a direction, either left, right, or down. On left they have to plank walk left. On right, plank walk right. On down, they perform 1 pushup. Have them go for about 20 seconds. Do it 3-4 times.
40 Banded Pull aparts

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: 3 Board Bench Press
Max 5
2x Max Reps 5 Board Bench and 3 board weight. 

GainCity: 4x
8 Single Arm DB Row
20 DB CSR’s + Max reps tricep kickouts (this will need to be light weight)
25 Bandy Curl
Max Reps Pushups

10 min Running Clock:
1 min max reps strict pullups
1 min rest
5 min AMRAP:
3 Power Snatch+10lbs from last week
10 Kipping pullups
2 min rest
1 min max reps power snatch @75% of previous snatch weight
*Basically switching the order from last week and sticking kipping pullups in the amrap.


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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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