January 9, 2024 by DNRadmin


CrossFit DNR Best Gym In Fort Collins Nutrition Challenge CrossFit Open Prep


Freedom WOD Classes

Warm Up: 10 Mins
Then 2 Rounds
10 Deadlift
10 Hang High Pulls
10 Hang Snatch

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

Metcon: 20 Min Cap
Teams of 3
20 Min AMRAP
Bike for meters
8 Pull Ups
8 Hang Snatch 95/65

Athlete “A” ride for meters.
Athlete “B” perform 10 Pull Ups / 10 Deadlifts
Athlete “C” rest

All athletes will rotate when athlete “B” completes the 8 Pull ups and 8 Hang Snatch. i.e. athlete “A” will move to pull ups/hang snatch, athlete “B” will move to rest, athlete “C” will move to Bike. This will continue until time expires.
Score is total meters ridden as a team.

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 Mins

-Bus Drivers
2 sets x 100 Reps

Rest pause to 100 reps  (pick a weight you can get around 30 reps on the initial attempt)
-Seated DB Side Lateral Raises
2 Sets
20 Partials at the top + 20 Full Reps + 20 Partials at the bottom + 60 Sec Hold
-Eye Level Cable Face Pulls
2 Sets x 20 Reps
-High Rear Delt Cable McDonald Flys
2 Sets x 20 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
2 Sets x 20 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
2-3 Sets 20 Reps
-Straight Bar Cable Front Raise Drop Sets
2-3 Sets x 10 reps /drop set w/4 sec negative
-Super Set
2-3 Sets x 20 Reps
Seated Cable Rear Delt Flys

Seated DB Side Lateral Raises



Warm Up:
5 mins Diaphragmatic Breathing

Core Strength:
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguin / Heal Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest

Tabata 20/10
Push Ups
Ring Rows
Air Squats
Sit Ups


    [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]