December 1, 2022 by DNRadmin


Turkish Get Up CrossFit DNR Fort Collins Colorado


Freedom WOD Classes

Warm Up: 6 Mins
1:30 / Side LAX Chest or Post Shoulder
10 / Side KB Bottoms Up Press
5 Hang Snatch High Pull
5 Hang Power Snatch
5 Power Snatch
5 Snatch Balances

Strength: 12 Mins 
12-10-8 HSPU As hard as possible
3 x 10 Wall Glides BT sets

Technique: 5 Mins
Coach Lead Turkish Get Ups

Metcon: 16 Mins 
On a 16:00 Clock:
12 Min EMOM
Min 1: Squat or Power Snatch – Build to 80% (low volume)
Min 2: 50 DU / 75 Singles
Min 3: Rest
Then 4 Minute KB Turkish Get Ups

Functional Bodybuilding Class


Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups


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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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