January 4, 2021 by DNRadmin


happy new year crossfit dnr fort collins co


We hope you all had a great New Years weekend! With new regulations across Colorado, our classes will be returning to 60 minutes with a 15 athlete cap!! 3:20 p.m will also be a CF class and not solely open gym.

Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit:
10 / Side Standing Lateral Leg Lifts
10 / Side X-Band Walks
10 / Side Donkey Kicks – Video
10 Goblet Squats w/ pause at bottom

Strength/Technique: 15 mins
High Hang Squat Clean – Video
Review Tempo Squat Clean
8 Min EMOM:
Min 1,2,3: 5 High Hang Squat Clean – Video
Min 4-8: 3 Tempo Squat Cleans (50-75%)
*modify to power cleans as needed

Mobility: 5 Mins
2:00 / Side LAX Roll Glutes

Home WOD: 12 Min Cap
Alternative workout to the Metcon:
12 Min EMOM
Odd: 8-12 Burpees
Even: 4 / Side DB Power Clean + 4 / Side DB Thrusters

Metcon: 15 Mins
15 Min EMOM
Min 1: 18/14 Cal Row
Min 2: 5 Hang Squat Cleans + 5 Front Squats + 5 S2OH
Min 3: Rest
*Perform the second minute as an unbroken complex. Increase weight each round if possible. Aim for the heaviest unbroken complex possible with good technique.


    [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]