December 29, 2023 by DNRadmin


CrossFit DNR Best Gym In Fort Collins voted Best CrossFit Gym In NoCo 4 years running best coaches best programming best community best athletes best facility


Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
200 M Run
5 Strict K-2-E
10 Box Step Ups
2:00 /side Couch Stretch

Strength: 12 Mins
Core Strength
Tabata 45/15 (3 rounds = 12 min) Click on each movement of video
 Star Fish Crunch
Black Widow Knee Slides aka Mountain Climber with a lift
Seated Corkscrew
Dragon Flag or Anchor Point T-2-B

Metcon: 20 Min Cap 
3 Rounds For Time:
200 M Single Arm Farmer Carry 53/35 – switch hands at 100 M
30 Deadlifts 135/95
20 Box Jumps 24/20
10 T-2-B

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
Legs Day

Leg Extensions “10 Second Positive + 10 Second Negative”
4 Sets x 10 Reps
Your Goal should be to fail at 8-9 reps and then tap into your inner hatred for 1 more

Leg Press “5 Second Negative + 5 Second Hold + 5 Second Positive”
4 sets x 15 Reps
Hold isn’t resting at the bottom, keep tension on your legs at the bottom

Back Squats
3 Sets x 20 Reps

DB Split Stance Deadlift with toes on plate
3 Sets x 20 Reps

Barbell Walking Lunges

3 Sets x 20 Steps each leg


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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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