November 8, 2023 by DNRadmin


CrossFit DNR Best Gym In Fort Collins Coach David Strict Press Best Community In Fort Collins Best Coaches In Fort Collins


Freedom WOD Classes

Warm Up: 10 Mins
30/24 Cal Row or Bike
25 Pull Aparts
10 Jerk Drives
10 Push Press
10 / Side KB Bottoms Up Presses
20 Step Ups

Strength: 15 Mins
Keep in mind we will be doing a Hero WOD on Friday with 90 pull ups! Reduce reps and focus on technique if needed!
15 Min EMOM:
Min 1: 10 Pull Ups / Muscle Ups – as hard as possible
Min 2: 15/12 Cal Row
Min 3: Rest
*Complete 10 total pulling reps, but mix and match as desired. Record your reps to build off of.
Ex: 1 MU + 9 PU or 5 MU + 5 PU – Make it harder than last time

Metcon: 16 Min Cap
For Time:
20 Push Press 115/75
30 Box Jumps 24/20
40 DU / 80 Singles
50 Deadlifts 115/75
40 DU / 80 Singles
30 Box Jumps
20 Push Press 115/75

Functional Bodybuilding Class


Back Day

Seated Forward Leaning Lat Row


Seated Row

3 Sets / (20 / 20)

Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row

Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.

Rope Lat Pulldown

2 Sets / 30 Reps

Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor

V bar Lat Pulldown

4 Sets / 20 Reps

Incline High Elbow DB Row

3 Sets / 20 Reps

Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows

One Arm DB Row (2 Sec Hold Top & Bottom)

3 Sets / 15 Reps EACH

Seated Cable Rope Row Trap Shrug

3 Sets / 30 Reps

T Bar Rows (SLOW + 4 Drops)

2 Sets / 10++++

Reverse Hyper

3 Sets / 30 Reps

Can use a bench to perform movement or GHD pad

Olympic Lifting

Warm Up: 8 Mins
Athlete choice

Drills: 12 Mins
3 x 8 Tall Jerk – Video
3 x 8 Jerk Balance – Video

Strength Complex: 20 Mins
Clean & Jerks


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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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