January 30, 2023 by DNRadmin


CFDNR OPEN 2023 SHIRTS Best Gym In Fort Collins


You Only Have A Few Days Left To Place Your Order For The Open Shirts!
Will You Be Team Kody or Team Kyle? The Orange Sign Up Sheet Is At The Front Desk.


Freedom WOD Classes

Warm Up: 6 Mins
2 mins /Side Lax Ball Chest and Shoulders
2 Rounds
1:00 jump rope (Rocky Balboa style to get the blood moving)
10 /leg Front Kicks and Lat Kicks
10 Snatch High Pulls
10 Power Snatch
8 Back  Squats

Tempo or “Slow” Squat Snatch
3×3 at 65, 70 & 72%
60 sec rest between sets 


The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Back Squat 2-3-1-0
3×5 at 65%
60 sec rest between sets

  • 2-3-1-0
  • The first number (2) is the eccentric, or lowering, component of the lift.
  • The second number (3) denotes any pause at the bottom.
  • The third number (1) is the concentric, or lifting, component.
  • Finally, the fourth number (0) denotes any pause at the top.

Metcon: 13 Min Cap
Hang Power Snatch 135/95
Back Squats 135/95

Functional Bodybuilding Class

Chest and Biceps Volume

Bench Press

4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)

Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls

Super Set 2×20
DB Decline Barrel Press
DB Decline Fly

2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)

2×100 reps (don’t drop or let go of the weight)
Alt DB Curls



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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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