November 25, 2020 by DNRadmin


coach ana CrossFit DNR Fort Collins CO


Coach Ana might have coached her last class at DNR yesterday… She’ll be heading to Denver for the next 6 months to finish out an internship for her Registered Dietitian Certification. If you get a chance to see her in a class before she heads out this weekend, give her a HUGE Hooligan goodbye! Thank you for being an amazing coach, nutritionist and human!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
10 Russian KBS
5 Inchworms
10 Burpee Broad Jumps
Then 3:00 Coach Led KB Turkish Getups

Strength: 10 Mins
10:00 Circuit For Quality, not speed:
2 / Side KB Turkish Get Ups
10 / Side Banded Overhead Pallof Press – Video
:45 Seated Corkscrew – Video

Mobility: 5 Mins
1:30 / Side Banded Samson Stretch
2:00 Butterfly or Wall Split Stretch

Home WOD: 12 Mins
On the 3:00 x 4 Rounds:
16 Russian KB or DB Swings 
8 Burpee Box Jumps (24/20) OR Burpee Broad Jumps
16 Sit Ups
*Aim for 1:00 rest MINIMUM

Metcon: 15 Mins 
On the 3:00 x 5 Rounds:
16 Russian KBS (70/53)
10 Burpee Box Jumps (24/20)
16 Sit Ups
*Aim for 1:00 rest MINIMUM

Performance Power Training

Wednesday, NOV 25th, 2020
Active Rest Day
5k row
Humpday Pumpday
30 min MAX ROUNDS:
1 Sandbag ground 2 overhead
6 DB Bench Press AHAP
12 Alternating Squat and lunge @bw (racks allowed)
*Sub powerclean for sandbag
*Squat and Lunge (12 reps): Load BB with bodyweight. Perform one squat, then one lunge left, then one squat, then one lunge right, then one squat, then one lunge left, then one squat, then one lunge right, repeat for 12 total reps. Each complete set will consist of 6 total squats and 3 lunges each leg**


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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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