March 16, 2020 by DNRadmin



Naturally we have had a lot of questions regarding COVID-19 and if CFDNR will be closing.

We will not be reducing hours or temporarily close at this time. Only if it becomes mandatory by order of the government will we temporarily close.

As far as class sizes are concerned we might make an adjustment to achieve smaller classes if need be. However, with CSU having an extended Spring Break we anticipate smaller classes.

Here is what we know and will be doing.

  • The current recommendation in Colorado is to keep a crowd of less than 250 people and a social distance of 6 feet.. Good news we have 13 squat racks that are distanced 6ft apart!

  • We will require that everyone wash their hands upon arriving with soap and water, and recommend everyone wash their hands when leaving the gym for the day.

  • All athletes will also be required to wipe the equipment they used down with either a lysol wipe.

  • The DNR staff will be cleaning all door handles/push plate and water fountains after each class.

  • There is hand sanitizer at the front desk, use it but don’t abuse it

  • High fives are still a must… Yeah Right!!! Y’all now me, I’ve been a germaphobe long before this COVID stuff came to be. So let stick to the CFDNR Double Tap!

Lastly, for those that still don’t feel comfortable with coming. For the next 2 weeks (possible longer if need be) we will be posting a Home WOD. This way you can continue to sweat with us from a distance. Don’t forget if there isn’t a social media video or picture of you doing said wod, did it really happen?

Oh yeah….. Do Some Mother F-ing Sit Ups!!!!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 m Row or .3 Bike
2 Snatch complex (Sq Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch_
8 Air Squats with a 3 sec pause at the bottom

Strength: 20
10 Mins
3 Position Snatch (Squat Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 70%
60 sec rest between sets

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

  • 3-0-1-0
  • The first number (3) is the eccentric, or lowering, component of the lift.
  • The second number (0) 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.

Metcon: 15 Min Cap
3 Rounds
4 Minutes to complete:
10 DB Snatch 53/35
200 M Run
10 DB Snatch 53/35
Max Burpee Box Jump Over
Rest 1 min

4 Minutes to complete 10 DB snatch, 200 m run, 10 DB snatch, then with the remanning time accumulate as many Burpees as possible. Score is number of BBJO each round.

Sit Up For Pups:

100 Sit Ups

Home WOD:
3 Rounds
4 Minutes to complete
10 Pack Snatch w/ Loaded Backpack 30/20lbs
200 M Run
10 Pack Snatch w/ Loaded Backpack 30/20lbs
Max Burpee Broad Jumps

Watch Video from 0:00 – 0:10 sec for demo of Pack Snatch.
4 Minutes to complete 10 pack snatch, 200 m run, 10 pack snatch, then with the remanning time accumulate as many Burpees as possible. Score is number of Burpee broad Jumps each round. Load you backpack or duffel bag with roughly 30/20 lbs

Elite Competition Class

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

Today is the 6th iteration of these Back Squat waves
These percentages are based of your 5RM Back Squat
Sets 1-4 are completed on the 2:00
Sets 5-9 are completed on the 1:30
On the final two sets, base your load by feel inside the range
Next week, in our last week of “Grunt Work”, we’ll be re-testing

6 Reps @ 53% of 5RM
5 Reps @ 59% of 5RM
4 Reps @ 65% of 5RM
3 Reps @ 71% of 5RM
2 Reps @ 78% of 5RM

Snatch Technique (A)
On the 1:30 x 5 Sets:
2 Muscle Snatches
2 Behind the Neck Push Jerks
2 Snatch Balances

Set 1: 30% of 1RM Snatch
Set 2: 35% of 1RM Snatch
Sets 3-5: 35-45% of 1RM Snatch

First of two Snatch technique parts
Focus here is light and fast
We’ll bring the heavier loads to the next part.

Muscle Snatch
A power snatch where we do not rebend the knees after extension
Trains the turnover of the movement (pull to push)
Trains the need to keep the bar close (elbows high and to the outside)
Behind the Neck Push Jerk
A push jerk, just from a behind the neck snatch grip
This trains the catch of the power snatch
Visualize the depth we would receive a power snatch in, and jump there with speed
Snatch Balance
One step beyond the previous part, now we are catching in the bottom of our squat
Focus here is two-fold: speed to the bottom of our squat, and the quality of our position (stability is key)
On the dip drive, let’s get the bar weightless, but only a few inches off the shoulder
The rest of the movement is us getting beneath it



Snatch Technique (B)
On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 60-70% of 1RM Snatch

5 Complexes, completed every 90 seconds
Written out, this is on the 0:00, 1:30, 3:00, 4:30, and 6:00
This complex does not need to be completed unbroken (can drop after the overhead squat rep)
The flow breaks down a squat snatch into two parts (power + overhead squat), resulting in better movement for the third and full snatch rep
Focus on our footwork here today
Although the first rep is indeed a “power”, our footwork should not be different than the squat snatch – only the depth of the catch
Loading here is intended to be on the moderately heavy side
Let’s move well here with the focus point above (footwork)



With an Empty Barbell:
3 Power Snatches
3 Overhead Squats
3 Squat Snatches

Followed By…
1 Complex @ 45% of 1RM Snatch

“Spice Girl”
For Time:
21 Power Snatches (115/85)
5 Rounds of “Mary”
21 Overhead Squats (115/85)
5 Rounds of “Chest to Bar Cindy”
21 Squat Snatches (115/85)

In this chipper workout, we’ll alternate between barbell movements and bodyweight movements
This workout is designed for a medium time domain, using weights and variations that allow us to always keep moving forward
We expect this workout to take around 9-16 minutes to complete

Let’s use one light-moderate barbell weight for all three movement
We’re likely choosing this weight based off the most difficult movement of the three, the squat snatch
This should be a load that you could cycle for 15+ reps unbroken when fresh

One round of “Chest to Bar Cindy” is 5 chest to bar pull-ups, 10 push-ups, and 15 air squats
Let’s choose variations here that allow for unbroken chest to bar pull-ups and 1-2 sets for the push-ups within the workout
You can also adjust the rep scheme to something like 3-6-9 if you are modifying volume

One round of “Mary” is 5 handstand push-ups, 10 alternating pistols, and 15 chin over bar pull-ups
You’ll alternate legs every rep on the pistol squats, completing 5 on each side
Let’s choose variations here that allow for unbroken handstand push-ups and 1-3 sets for the chin over bar pull-ups within the workout
Just like in “Chest to Bar Cindy”” you can also adjust the volume as needed to hit the proper stimulus

Let’s look to chip away at small-medium sets on the snatches and large sets on the overhead squat
Aim to break-up the snatches more than the overhead squats, as the snatches come back to the ground on each rep anyways
Singles to small sets can be a great option to keep moving forward efficienty through the snatche

Hold on for larger sets on the overhead squats than you will on the snatches, ideally completing these in 1-2 sets
Consider the following break-up options for the 21 repetitions:
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4

Our bodyweight rounds are designed in a way where we’re always alternating between movement patterns
In “Mary”, we go from an upper body push, to a lower body push, to an upper body pull
In “Chest to Bar Cindy”, we go from an upper body pull, to an upper body push, to a lower body push

Switching up these muscle groups with each movement is a nice incentive to work through larger setsThe upper body movements will likely provide a bigger challenge muscularly than the pistols and air squatsIf you need more time to “recharge” before getting back to the upper body pressing and pulling, simply slow down your cycle time on the squatting movements
Move at a speed through the squat reps that allows you to minimize the number of sets you need to complete the upper body movements

Reduce Reps
Single Leg Squat to a Box
10 Weighted Box Step-ups (50/35)

Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Feet Elevated Ring Rows
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups

With Workout Weight:
3 Power Snatches
3 Pull-ups + 3 Chest to Bar Pull-ups
3 Overhead Squats
3 Push-ups + 3 Handstand Push-ups
3 Squat Snatches
3 Air Squats + 3 Pistols (Each Leg)

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups

Rest 2 Minutes Between Sets


A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Upper body and midline focus on today’s Body Armor

If we’re on our left knee, band the right arm
Pull banded fist to just outside rib cage before beginning the presses
Choose a strong band tension that challenges our position and midline as we press overhead
Focus on squeezing down the lat of the banded arm throughout, providing stability to the midline
Supinate the hand at the bottom of the press (palm pacing your face), rotating the bell as we reach overhead

First looking for a strong hollow rock, where we can then weight
Arms and legs locked out throughout
Push the small of the lower back into the floor, to create a concave torso
A small plate, dumbbell, or light KB fit well here

Choose a difficulty (banding as required) that allows for 10+ reps unbroken when fresh

Kneeling Arnold Press with Band Row: Video
Weighted Hollow Rocks: Video

No band (if not available)
No added weight
Slight bend of knees and/or arms, shortening the level (the longer, the more challenging)
Reduce reps
Band as required to meet the stimulus

Brother Bros Barbell Club 

Monday (Session One)
Every minute, on the minute, for 2 minutes (2 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 90 seconds, for 12 minutes (8 sets):
(Snatch + Hip Snatch) x 1 rep

*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Sets 4-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch

Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 2 reps @ 80%

Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 = 4 reps @ 80-85%
*Sets 4-5 = 8 reps @ 70-73%

Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 8 reps (Aim to use 70%+ of your 1-RM Clean for these)
Rest 60 seconds

Performance Power Training

Monday, 16th, 2020

Jet Fuel:

Dead hang for 30 seconds
5 inch worms
Shoulder Prehab 
DB Bench
DB Shoulder press
Band Pull apart

Major, Lift:
Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Bench/Shoulder Press
10×3 @45
5×3 @50%


T-bar Rows heavy
Max reps Slingshot pushups
Barbell Shoulder Press
21’s DB Bicep Curls
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)

After Burner:

2 min AMRAP:
10 SDHP (115/75)
10 Push Press (115/75)
*1min Rest Btw rounds


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    (970) 213-3974

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