February 3, 2023 by DNRadmin


CrossFit DNR Open 2023 After Party At The Taco Stop Best Gym In Fort Collins Best Gym In NoCo Best Taco's In NoCo


Did you hear? The Taco Stop will be hosting our CrossFit Open After Party!  Can’t Think Of A Better Way To Celebrate This Years Open Than To Eat The Best Tacos in Colorado!

Freedom WOD Classes

Warm Up: 10 mins
10 /leg Front Kicks and Lat Kicks
2 Rounds
12 RDL
9 Power Cleans
6 Push Press
6 Front Squats

Tempo or “Slow” Squat Clean
3×3 at 65, 70 & 72%
60 sec rest between sets 


The slow pull snatch is simply a Clean in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 65%
60 sec rest between sets

  • 2-3-1-0
  • The first number (2) is the eccentric, or lowering, component of the lift.
  • The second number (3) denotes any pause at the bottom.
  • The third number (1) is the concentric, or lifting, component.
  • Finally, the fourth number (0) denotes any pause at the top.

Interval “DT
30 Sec Intervals
0:00 – 12 Deadlifts 135/95 Scaled 95/65 Scaled+ 75/55
0:30 – 9 Hang Power Clean 135/95
1:00 – 6 Push Jerk 135/95
Repeat for 10 Rounds (15:00 Mins)

You have 30 sec to perform 12 Deadlifts, then 30 sec to perform 9 Hang Power Cleans, then 30 sec to perform 6 Push Jerks. And so on for 10 rounds/15 mins

Functional Bodybuilding Class

Super Hero Shoulders

Alternating Seated DB Shoulder Press

Giant Set
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)



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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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