December 2, 2022 by DNRadmin




We appreciate all of you for voting DNR as the BEST CrossFit Gym in Northern Colorado for the third year in a row! You all make DNR a special place and we are extremely grateful to be surrounded by so many studs!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
8 Ring Rows
10 Kip Swings
10 Air Squats
10 RDLs
5 Inchworms

Strength: 15 Mins
3x Superset
8-10 Sumo Barbell Deadlifts ~60-65%
10-12 Single Leg Hip Thrust – Video

Metcon: 20 Mins
20.5 Open Workout:
120 Wallballs 20/14
80 Cal Row (or bike)
40 Ring Muscle Ups
120 Wallballs 14/10
80 Cal Row (or bike)
40 Pull Ups
*Partition Reps any way desired
*Ex: 10 Rounds: 12 Wallballs 8 Cal Row 4 Pull Ups or Ring MU

Additional Details from the open workout:
If athletes do not have Ring MU or Pull Ups then perform the 120 WB and 80 cals first, then attempt Pull Up / MU reps until the time cap

Functional Bodybuilding Class

Boulder Shoulders

Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers


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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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