February 15, 2024 by DNRadmin


CrossFit DNR Best Gym In Fort Collins Voted Best Of NoCo 4 Years in a row CrossFit Open Best athletes best coaches best community best programming


Click the link to register for the CrossFit Open! The Open is a world wide online competition designed for you. This is a great way to measure your fitness on a year to year basis, not to mention the community aspect of this event is absolutely amazing. There will be three workouts to complete. each workout will be announced on Thursday, we will preform the workouts together in house on Friday aka Friday Night Lights. Once you have preformed the workout you’ll upload your score on the CrossFit Games site. Still unsure or worried? Don’t be, each workout has the option to complete as RX, Scaled or Foundation! The Open is about COMMUNITY and a way for YOU to test yourself on a yearly platform! Still not sure, ask a coach or fellow member to explain the what and why!



Freedom WOD Classes

Warm Up: 10 Mins
5 Min Lower Body Mobility aka Roll out legs and glutes
20 Banded Pull Aparts
10 Hang Snatch High Pulls
10 Hang Power Snatch
10 Snatch Grip Back Rack Push Press
20 Banded Pull Aparts

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Super Set:
2 sets x 12-15
DB Seated Forward Leaning Arnold Rotations
Db Arnold Press video
90 seconds rest between sets

Station 2
Giant Set:
2 sets 15-20
DB Bent Over Reverse Fly video
DB Side Lateral Raises video
Max Effort Hold at the top of Side Lateral Raises with 2.5, 5 or 10lbs plates
*90 seconds rest between sets

Metcon: 12 min Cap
For Time:
24 Hang Power Snatch 95/65 Scale 65/45
24 Dips
16 Hang Power Snatch 115/75 Scaled 75/55
16 Dips
8 Hang Power Snatch 135/95 Scaled 95/65
8 Dips

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

Giant Set
4 Sets
20 Reps Incline Bench Press
20 Reps DB Crusher Press
20 Reps Wide Grip Push Ups
ME Standard Push Up w/ Arch
Do all 4 exercises without stopping = 1 set

Giant Set
4 Sets
20 Reps DB Alternating Decline Press
20 Reps DB Decline Barrel Press
20 Reps DB Decline Partial Flys (bottom)
20 Reps DB Decline Flys Full ROM
Do all 4 exercises without stopping = 1 set

Giant Set
3 Sets
20 Reps High Cable Fly (high to low)
20 Reps Mid Cable Fly (high to low)
20 Reps Mid Cable Fly (straight in front)
20 Reps Low Cable Fly (low to high)
Do all 4 exercises without stopping = 1 set


Warm Up: 7 Mins
3 Mins Casual Row
2 min /leg barbell smash quads

Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks or Holds
20 Sec Straight Leg Hip Lift
20 Sec Rest

Metcon (13 Mins) 
In Teams of Two Complete
13 Min AMRAP
5 Cal Row
5 Ball Slams
5 Burpees

Complete a full round then rest while your partner does the same, keep alternating until 14 mins expires. Only one person can work at a time.


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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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