December 17, 2020 by DNRadmin


crossover symmetry crossfit dnr fort collins co


Coaches, thank you for the Christmas gift! The new crossover symmetry system came in today and we’re stoked to finally have a full set at DNR!

Freedom WOD Classes

Warm Up: 5 Mins
250 M Row / 500 M Bike
10 Air Squats
10 OH Squats
10 Squat Snatch
250 M Row / 500 M Bike

Strength/Technique: 13 mins
Coach lead Tall Snatch Review
8 Min EMOM:
Min 1,2,3: 5 Tall Snatch – Video
Min 4-8: 3 Tempo Squat Snatch (50-75%)
*modify to power snatches as needed

Home WOD: 12 Min Cap
5 Rounds For Time:
10 Back Squats (65-75%) OR 15 Goblet Squats
100 M Run or 10 Cal Row/Bike
1:00 Rest Between Rounds

Metcon: 12 Min Cap
Partner Workout For Time:
100 Cal Row Or Bike
100 Back Squats (65-75% 1RM)
*One athlete works at a time using their own equipment. Partition reps as desired but both partners must perform 50 reps each.
Ex: Each athlete performs 5 Rounds of 10 Back Squats + 10 Cals


    [honeypot level]


    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!

      [honeypot level]