November 19, 2021 by DNRadmin


healthy happy food oooh yeah crossfit dnr fort collins colorado


Freedom WOD Classes

Warm Up: 7 Mins
1:00 PVC ROM
20 Pull Aparts
15 Cuban Rotations
10 Bent Over Barbell Rows
10 Front Squats
10 / Side Front Rack Drop Lunges – Video (no weight)

Strength: 12 Mins
On a 12:00 clock
Every 4:00 (3 Supersets)
8-10 / Side Front Rack Drop Lunges – Video
8-12 Double DB or KB Bent Over Row – Video

Mobility: 6 Mins
1:30 / Side LAX Roll Chest
1:30 / Side LAX Roll Rotator Cuff

Metcon: 14 Mins
Teams of 3: 14 Min AMRAP
45 Bench Press 155/105
45 Front Squats 155/105
*Only 1 athlete works at a time. Split 45 reps as a team. Reps do not need to be split evenly

Extra Credit:
1 Round Burnout
40 / Side Bent Over Band Tricep Kick Backs
40 Unbroken Barbell Curls


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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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