December 8, 2023 by DNRadmin




If you haven’t already seen these two in class, we’d like to introduce Dirk and Rachel! They attended their CFL1 Seminar last weekend and are now shadowing classes. Help us welcome them to the DNR team and put their knowledge to the test if you see them.
We’re excited to have you both joining the team!

Freedom WOD Classes

Warm Up: 10 Mins
500 M Row
10 Air Squats
10 Front Squats
10 Strict Press
10 Jerks
50′ Walking Samson Stretch
Then 4:00 Athlete Choice Stretch

Strength: 20 Mins
1RM Clean & Jerk

Metcon: 10 Min Cap
For Time
3 Rounds:
5 Hang Clean & Jerks 155/110 (or 75%)
5 Lateral Bar Over Burpees
Then 2 Rounds:
8 Hang Clean & Jerks 135/95
8 Lateral Bar Over Burpees
Then 1 Round
12 Hang Clean & Jerks 95/65
12 Lateral Bar Over Burpees

Functional Bodybuilding Class


Leg Day

Walking Lunges Warm Up

1 Set / 50 Steps Total

Smith Machine Hack Squat Ascend & Descend +2 – 2

1 Set / 20 Reps ++ – –

Example: Feet in a narrow stance. start with 45lbs on each side for 20 reps, then add 35’s to each side for 20 reps then add 25’s to each side for 20 reps, then pull off 25’s and get as many reps as you can then pull off 35’s and get as many reps as you can. Good luck this is going to hurt!

Lying Leg Curl Ascend & Descend +4 -4

1 Set / 10 Reps ++++ – – – –

Example: 35lbs for 10 reps, then add 10lbs for 10 more reps, then add 10lbs for 10 more reps, then 10lbs for 10 more reps, then take a 10lb off and get as many reps as you can, take off another 10lbs and get what you can and finally take off another 10lbs and get what you can.

Sumo Deadlift Ascend & Descend +3 – 3

1 Set / 10 Reps +++ – – –

Ok you get the idea. Pick and weight you can get for 10 reps and keep adding weight for another 10 reps just like what you have been doing. And if it feels like its suck and you can’t do it…. Then you’re doing a great job. If it’s easy then quiet being a bag if shit and challenge yourself aka add some weight.

Laying Smith Machine Leg Press 3 Ways (Close, V, Wide)

2 Sets / (30, 30, 30)

Feet together for 30 reps, move your toes out but keep your heals touching for another 30 reps then, widen out your feet for another 30 reps. Do not lock out at the top keep the tension in the legs. Don’t let your butt move off the bench and find a slow-ish pace and try and get all 60 reps with little rest. Good Luck

Leg Extension “21’s” Partial Top, Full, Partial Bottom

2 Sets / (30, 30, 30)

Love at first sight. One of my favorite rep sets 30 partial reps at the top, 30 full ROM reps, then 30 partial reps at the bottom. Again slower than fast we are trying to stay in TUT (time under tension). Embrace the fact that you will back some really ugly faces and might shit yourself but hey your quads will look great!

Reverse Smith Lunge

2 Sets / 15 Reps Each

Standing Leg Curl

3 Sets / 20 Reps

Physic Ball Laying Leg Curls

3 sets x failure

Smith Machine Laying Calf Raise 3 Way (Toes Straight, Out, In)

3 Sets / (50, 50, 50)


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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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