January 30, 2024 by DNRadmin


CrossFit DNR Fort Collins Best CrossFit Gym Best Of NoCo Style Magazine Open Prep 2024


Freedom WOD Classes

Warm Up: 5 Mins
200M Run
10 Ring Rows
10 Banded Lat Press Downs
10 Baned Rows
200M Run

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 12-15 Reps
Cable or Banded Lat Pull Down W/PVC Pipe
Cable or Banded Triceps Extension video
Cable or Banded Lat Press Down video

90 seconds rest between sets

***Utilizing a band is just as effective as cables. One might even say better in the fact that the band will increase the resistance through out the movement where as the cable will remain the same. Place a PVC pipe between a band that is suspended on a higher pull up bar to create the movements above.***

Station 2
Super Set:
2 sets x 15-20 Reps
DB Pendlay Row video or Barbell Pendlay Row video
DB Lat Pullover video

*90 seconds rest between sets

Metcon: 14 Mins
4 Rounds:
400 Meter Run
Max Reps Pull Ups

Score = total number of pull ups
Max Reps = one attempt of your biggest set of pull ups each round. If you come off the bar your set is done.
The goal is to get at least 10+ pull ups on your first round, Use bands as needed to achieve this goal.

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min

Session 2: 60 Mins

Shoulders Day

Buffet Style Side Lateral Giant Set
3 Sets x 20 reps at each
20 Partial Side Lateral Raises (bottom)
20 Full ROM Side Lateral Raises
20 Partial Side Lateral Raises (top)
Slow on all the movements No swinging or bouncing

Around The World Super Set
3-4 Sets
20 Reps DB “T” to “I” (lateral head focus)

20 Reps DB “I” to “T” (anterior head focus)

perform on an incline bench

Fucked From the Middle Bus Drivers
2 Sets x 100 Reps
Turn Left + Turn Right = 1 Rep
pick a weight that will make you have to break this up into 4 sets (rest is just long enough to breath and reset)

Dual Cable Giant Set
3 Sets x 20 Reps at each
Thumbs Up Side Lateral Raises (“T”)
Bent Over Rear Raises
Standing Shoulder Level Rear Shoulder Fly’s
High Rear Delt Cable McDonald Flys 



Warm Up:
MedBall Warm Up

Core Strength:
20 Sec Anchor point Reverse Crunch
20 Sec Mountain Climbers
20 Sec Anchor Point Straight Leg Hip Lift
20 Sec Rest

Four Tabatas in 16 minutes
Tabata SkiErg
Tabata KB Swings
Tabata Row
Tabata Sit Ups
Four Tabatas in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Anchor Point T-2-B
Tabata SkiErg


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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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