February 7, 2024 by DNRadmin


CrossFit DNR 2016 CrossFit Open Best Gym In Fort Collins


Freedom WOD Classes

Warm Up: 10 Mins
3 mins /side barbell smash
2 Rounds
Walking Samson Stretch down / Single Leg Broad Jump Sq back
8 Ring Rows
10 Alt Lunges
8 Strict Pull Ups
10 Air Squats

Strength: 20 Mins
Back Squats
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 12 Min Cap
12 Min AMRAP
20 Alternating Back Rack Lunges 95/65
10 Strict Pull Ups

Functional Bodybuilding Class


Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguins/Heel Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest

With remaining time:

Steady State Effort averaging 120-130 BPM for 15 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:

-Chest supported T-Bar Row or Standing T-Bar Row

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 Pull Downs
4 Sets x 15 Reps (lean forward during the negative/lean back during the contraction
Double Handle Bent Over Seated Cable Rows

2-3 Sets x 20 Reps (stayed leaned forward)

Seated V-Bar Cable Mid Trap Shrug
2-3 Sets x 15 Reps (slow reps with slight hold at the top)

Dynamic Seated Cable Row
2-3 Sets x 20 Reps (keep low back tight and exaggerated the extension and flexion of your upper back)

Super Set
2-3 Sets x 20 Reps
Lying Dumbbell Row
Seated Shrugs

Logging Team:

Warm Up: 5 Mins
Then 2 Rounds
10 Box Step Ups
10 Box Jumps
10 Russian KB Swings

Strength: 20 Mins
Intro to Olympic Cleans

Metcon: 16 Min 
8 1-minute rounds of:
15 KB Swings 53/35
50′ shuttle sprint down and back
Max reps Box Jumps  or step ups

Rest 1 minutes between rounds.
Score is total box jumps

Olympic Lifting

Athlete Warm Up: 8 Mins

Drills: 8 Mins
Coach Lead Barpath
Hip Scoop

Strength: 30 Mins
Hang Snatch High Pulls – Heavy
Snatch High Pulls – Heavy
Snatch Deadlifts – Heavy
Power Snatch – 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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