February 6, 2023 by DNRadmin


CFDNR OPEN 2023 SHIRTS Best Gym In Fort Collins


LETS GO! Get Your Shirt Order In Today To Ensure You’ll Get It In Time For The Open!

Freedom WOD Classes

Warm Up: 6 Mins
2 mins /Side Lax Ball Chest and Shoulders
2 Rounds
10 /leg Front Kicks and Lat Kicks
5 Three Positions snatches (High Hang Sq Snatch, Low Hang Sq Snatch, Full Sq Snatch)
5 Burpees

Coach Lead 2-3 sec Tempo or “Slow” Squat Snatch
3×3 at 70, 75 & 75%
60 sec rest between sets 


Tempo Back Squat 2-3-1-0
3×5 at 70%
60 sec rest between sets

Metcon: 12 Min Cap
15 Min AMRAP Ladder
2 DB Snatches 50/35
2 Burpee Box Jump Overs 24/20
4 DB Snatches 50/35
4 Burpee Box Jump Overs 24/20
6 DB Snatches 50/35
6 Burpee Box Jump Overs 24/20
8 DB Snatches 50/35
8 Burpee Box Jump Overs 24/20
10 DB Snatches 50/35
10 Burpee Box Jump Overs 24/20

Keep increasing 2 extra rep /movement each round and so on until 12 mins expires

Functional Bodybuilding Class

Chest and Biceps 

5×5 build to your heaviest set of 5
Bench Press

Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)

Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

Super Set
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags


    [honeypot level]


    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!

      [honeypot level]