January 31, 2024 by DNRadmin


CrossFit DNR Best Gym In Fort Collins Voted Best CrossFit Gym In NoCo style magazine best athletes best coaches best programming best facility


Annie and Zach are competing this weekend at OFW CrossFit in
Windsor! Swing by if you want to see some bad ass athletes doing what they do!!

Freedom WOD Classes

Warm Up: 8 Mins
2 mins /side Lax Ball Lats
10 Power Cleans
10 Front Squats
10 Box Jumps or Step Ups
10 Banded or PVC Pass Throughs

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 /leg KB Split Stance Deadlift video
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Station 2
Giant Set:
2 sets
Nordic Curls video
12-15 /leg Long Leaver Single Leg Hip Bridge video
*add weight to you lap if needed*
Walking Lunges full length of the gym down and back (east-west)
**add weight via KB/DB Front Rack if needed**
*90 seconds rest between sets

Metcon: 15 Min Cap
3 Rounds:
6 Power Clean 135/95
9 Front Squats 135/95
12 Box Jump 30/24
      … Directly Into:
3 Rounds:
6 Power Clean 95/65
9 Front Squats 95/65
12 Box Jump 24/20

Scale the weight and box hight appropriately. The goal is to link the cleans and front squats (aka barbell cycling) and to finish under cap.

Functional Bodybuilding Class


Session 1:

Core Workout: 5 Mins
1 Min Reverse Crunches
1 Min Mountain Climbers
1 Min Straight Leg Hip Lift
1 Min Bicycle Crunches
1 Min Flutter Kicks

With remaining time:

Steady State Effort averaging 120-130 BPM for 30 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups

Session 2: 60 Mins

Back Day F’kn Hurts

1 Arm DB Rows 
10 Sets x 10 Reps on each arm
Left arm + Right arm = 1 set (switch back and forth between arms with no rest until you have completed 10 sets on each arm)

T-Bar Row Century Set

-Chest supported T-Bar Row or Standing T-Bar Row
1-2 sets x 100 Reps
Rest pause to 100 reps  (pick a weight you can get around 30 reps on the initial attempt)
V-Bar Pulldown Drop Sets
3 x 10 Reps + 4 drops
Perform 10 Reps at a heavy weight, drop the weight one pin for 10 reps, drop the weight one pin for 10 reps, drop the weight one pin for 10 reps = one set aka 40 reps

DB Shrugs Century Set
1 set x 100 Reps
Don’t put the F’n weight down. Drop your chin to your chest to perform the shoulder shrug

Logging Team:

Warm Up: 15 Mins
Ballistic Partner Throwing

Trunk isolation:
10 Seated MB Soccer Throws
10 Seated MB Sit Ups Throws
10 /side Seated MB Shovel/shot Throws 

Half kneeling Hip Involve Throws:
10 MB Soccer Throws 
10 /side Shovel/shot Throws 
Standing Throws hip through ground
10 Soccer Throws
10 /side Shovel/shot Throws 

10 Double knee 
Lateral right – Lateral left – Center

Half kneeling:
10 Lateral slams (left knee down rotate right slam to the left repeat for other side

Standing Slams:
10 Lateral slams same as above 
Center Slams

Core Strength: 4 Rounds = 5 mins
20 Sec  Reverse Crunch
20 Sec Mountain Climbers
20 Sec Straight Leg Hip Lift
20 Sec Rest

Metcon: 16 Mins
Tabata 20/10
Tabata SkiErg or Banded SkiErg
Tabata KB Swings
Tabata MB Cleans
Tabata Sit Ups

Olympic Lifting

Athlete Warm Up: 8 Mins

Drills: 8 Mins
Coach Lead Barpath
Hip Scoop

Strength: 30 Mins
Hang Clean High Pulls – Heavy
Clean High Pulls – Heavy
Clean Deadlifts – Heavy
Power Cleans – Heavy


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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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