November 17, 2020 by DNRadmin


Shoulder Mobility Class CrossFit DNR Fort Collins CO


Do you know your limitations with your shoulder joints?

Learn how to personalize your mobility routine to remain injury free today 11/17 3:45p- 4:15p.

Is mobility worth you time? If you’re already planning to come to the 4:20 p.m class then let’s find out.


Freedom WOD Classes

Warm Up: 0:00 – 25:00 
Strict Press warm up sets and mobility

Perform mobility between strength sets

Strength: 25 Mins
Strict Press
1 Rep Max

Home WOD: 12 Min Cap
3 Rounds
5 Muscle Ups or 10 C-2-B Pull Ups
24 KB Swings 53/35

Metcon: 12 Min Cap
3 Rounds
5 Muscle Ups or 10 C-2-B Pull Ups
24 KB Swings 53/35

Elite Competition Class


Performance Power Training

Tuesday, NOV 17th, 2020
Pre-Flight: Squats all around, then some weighted lateral action and some explosiveness from jump squats

Jet Fuel:
3 mins to accumulate 30 cals bike
Single Arm DB DL
3×5 (each)
Sumo Squat/Narrow Squat
3×5 (each) *walking laterally, alternate between wide feet squat and narrow stance squat*

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
Max 6
1xAMRAP @90%
*Compare to max 8 Oct 20th*

-Weighted lateral stepups
4×8 (each)
-Max Height Jump Squats
-Heavy Sled Drag
100m Heavy

5min AMRAP:
Max Reps KBS
Max Reps Goblet Squat
**KB weight is one step heavier than last week**
**5 burpee penalty for every drop of the KB. Stopping, holding, readjusting the kb counts as a drop. Accumulated penalty burpees will be performed AFTER the amrap is over, not during**


    [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]