November 24, 2020 by DNRadmin


health4heroes bros crossfit dnr fort collins co


If you haven’t noticed yet, we’ve had to drop the class cap to 10 athletes due to new regulations. The class schedule will remain the same for the rest of the holiday week but we are looking at shortening classes to 45 minutes moving forward to better accommodate all of our Hooligans. Thanks for working with us through all of the changes!

Freedom WOD Classes

Warm Up: 6 Mins
3 Rounds:
:30 Burpees
:30 HS Hold
:30 Air Squats
:30 Inchworms w/ Push up

Strength: 8 Mins
8:00 Circuit For Quality Not Speed:
10 Lateral Shoulder Raises (dbs, bumper plates)
10 Bent Over DB Reverse Flies
20 Banded Pull Aparts (from overhead)

Mobility: 10 Mins
2:00 / Side Lax Roll Posterior Shoulder
1:30 / Side Lax Roll Scap Border
3:00 PVC Shoulder Stretch

Home WOD: 12 Min Cap
6 Rounds For Time:
1 Squat Snatch (155/105) OR 5/side alt. DB Snatch
5 Strict HSPU
15/12 Cal Row OR 200 M Run

Metcon: 12 Min Cap
6 Rounds For Time:
1 Squat Snatch (155/105) OR 3 reps at light weight to work technique
5 Strict HSPU
15/12 Cal Row or Bike


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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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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