September 29, 2020 by DNRadmin


Ascent Protein, Pre-workout and Recovery Water Back In Stock CrossFit DNR Fort Collins Co


We are fully stocked up on Ascent products!

Protein Powder 
Chocolate Peanut Butter
Vanilla Bean
Lemon Sorbet

Raspberry Lemonade

Recovery Water
Fruit Punch
Pineapple Coconut

Freedom WOD Classes

Warm Up: 5 Mins
12 Banded Pass Throughs
10 Push Press
12 Kipping Swings
10 Burpees
12 Banded Pull A-parts

Perform mobility between strength sets
Roll out Lats and Shoulders

Strength: 12-15 Mins
Strict Press **90%  + 5 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 16 Min Cap
8 Round Rotating Tabata 20/10
Right Arm DB Push Press 50/35
Left Arm DB Push Press 50/35
Ring Push Ups

Metcon: 16 Min
8 Round Rotating Tabata 20/10
Right Arm DB Push Press 50/35
Left Arm DB Push Press 50/35
Ring Push Ups

Elite Competition Class

Double-Overhand Deadlift
5 Sets of 3
Option to Hook Grip barbell, but we are looking for all sets to be both double overhand along with a “dead stop” on each rep (no touch and go)
Set 1: 70%
Set 2: 75%
Set 3, 4, 5: 80%

Belt Buckle 
For Time:
1,000m Row
30 Deadlifts 245/165
30 Burpee Box Jump Overs 24/20

Performance Power Training

Tuesday, Sept 29th, 2020
Pre-Flight: Block pull deadlifts, then get after some front squats for quads, and some sled work for hammies. Work some explosiveness as a finisher.

Jet Fuel:
3 Burpee
3 Squat
4 Lunges
Hip Circle walk (forward/back/lateral)
Side plank Star fish (:15 each side) (in a side plank, raise the top arm and leg as high as possible, keeping toes pointed towards the floor)

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift block pulls vs bands (4”)
Max 2
AMRAP @80%
*Place the barbell up on 4” blocks, this will make the range of motion shorter. Then drape a band around the barbell and stand on it. This will add band tension and make the lifter harder at the top and lighter at the bottom.

-Front Squat
-Bandy Hamstring Curls (attach a band to the rig, lay face down with the band around your ankles and bring your knees to your butt, return, repeat)
-Backwards Sled Drag (backpack sled, walking backwards)

10 min EMOM:
Shuttle Run (2x, 10m down, 10m back)
10 high Box Jumps
*Both in the same minute*


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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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