October 20, 2020 by DNRadmin


InBody Scans $15 Auto Payment CrossFit DNR Fort Collins CO


Did you know a monthly InBody scan can help your track you progress and keep you focused on your goals. Get signed up for the $15.00 monthly auto pay InBody Scan.
Exclusive for CFDNR members only, thats 1 scan per month for $15.00!

Freedom WOD Classes

Warm Up: 5 Mins
3 Rounds
7 KB Deadlift
5 KB Russian Swing
3 /side KB Push Press
20 Sec Handstand Hold or Plank Hold

Perform mobility between strength sets

Strength: 15-18 Mins
Strict Press **90%  + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 16 Min 
21-15-9 (7 Min Cap)
KB Swings
Rest 2 minutes
9-15-21 (7 Min Cap)
Russian KB Swings

Metcon: 16 Min
21-15-9 (7 Min Cap)
KB Swings 53/35
Rest 2 minutes
9-15-21 (7 Min Cap)
Russian KB Swings 53/35

Advanced Athletes can scale up to 70/53 if appropriate.

Elite Competition Class

“Round and Round”
Buy In 75/50 Calorie Bike
Time Remaining
15 Box Jump Overs 24/20
12 Chest to Bar Pull Ups
9 Double Dumbbell Power Cleans 50’s/35’s

For Time, Partitioned as desired:
3k Row
50 GHD Sit Ups
10 Rope Climbs

Performance Power Training

Tuesday, OCT 20th, 2020
Pre-Flight: Skwaats, and making a nasty burn with legs only bike and broad jumps

Jet Fuel:
Hip Circle Assault bike 3 minutes
(sub a doubled over band at the kneecaps, if you dont have a hip circle)
Hip Circle walk front/back/side/side
10 Hip Circle squats
10 Hip Circle Bandy good mornings

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat max 8
1×8 @90%
*Compare to Sept 22nd

-Single Arm KB Swing and Lunge (alternating)
4×8 (each)
-Prowler Push AHAP (too heavy to run)

30 Cal Assault Bike Sprint
-then immediately
30 Max Distance Broad jumps


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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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