December 28, 2023 by DNRadmin


CrossFit DNR Fort Collins Colorado Voted Best CrossFit Gym in NoCo 4 year in a row best programming best coaches best athletes best community



Freedom WOD Classes

Warm Up: 12 Mins
2 Min Double Under Practice
20 Baned Pull Aparts
10 Snatch High Pulls
10 Power Snatches
10 Back Rack Snatch Grip Push Press
5 Burpees
2 mins /side Roll out Shoulders and T-spine

Strength: 18 Mins
Strict Press
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 15 mins
7 Rounds
3 Snatch 155/110
50 Unbroken Double Unders
For every failed double-under, perform 3 burpees at the end of each round.

Scaled Option
7 rounds for time of:
3 Snatch 115/75
25 Single Unders
6 burpees

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: 60 minutes 

Chest Day

Cable Chest Fly “Slow”
3 sets x 15-20 Reps

Decline DB Press “Slow Negative + 5 Count Hold At Bottom”
4 Set x 12 Reps

Dips + Negative
4 Sets to Failure

Giant Set
3 x 20 / 20/ Failure
20 reps Incline DB Crush Press
20 reps Incline Partial Fly (bottom)
Max Effort Push Ups

Cable Crush Press to 5 Count Negative Fly
3 x 20 Reps


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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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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