December 15, 2023 by DNRadmin


CrossFit DNR Best Gym In Fort Collins Voted Best Gym In Northern Colorado by NoCo Style Magazine 4 years in a row Best athletes, best coaches, best Programming


Another Reminder That Rocky Mountain Kids Christmas Tree Presents Are Do No Later Than Monday. Please Bring Them In Unwrapped.

Freedom WOD Classes

Warm Up: 12 Mins
High Knees down and back
Butt Kicks down and back
10 Strict Knee Raises
10 Hang Snatch Pulls
10 Kipping Knee Raises
10 Hang Power Snatch
2 mins /side Roll out Lats and Traps

Strength: 10 Mins
Core Strength
4 Rounds
30 Sec Reverse Crunch
30 Sec Plank Crunches (video) or Plank Hold
30 Sec Hollow Rock or Hold
30 Sec Rest

Metcon: 18 min cap
4 Rounds For Time
400M Run / .6 Bike / 500 Ski Erg
15 K-2-E
10 Hang Power Snatch 95/65

Bike and Ski Erg are for athletes that can’t run aka ankle, knee, hip, back issues.

Functional Bodybuilding Class

Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min

Session 2

-Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps

-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps

-Smith Machine Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps

Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats  (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts
Lying Leg Curls (toes pointed away + Lifting chest off pad

3-4 Sets x 20 Reps
Walking Lunges w/ or w/out weight

3 sets of 30 total Steps
Optional replacement for Lunges:
A Weighted Box Step Ups
3 Sets x 30 total steps


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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?

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