March 16, 2023 by DNRadmin


The Upside Down aka Hand Stands CrossFit DNR Best Gym In Fort Collins


Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
25 Pull Aparts
20 Band Tricep Ext.
15 Band Y’s
:30 Handstand or Plank Hold
15 Push Ups

Strength – 15 Mins
2 x Giant Sets
10-15 Matador Dips
12 Alt. DB Bench Press (6/Side)
10 Double DB Bench Press
15-20 DB Pull Over / Skull Crusher
4:00 Rest Between Giant Sets
*All movements unbroken. Try not to rest between alt db press and double db press

Metcon: 10 Min Cap
For Time:
12-10-8-6-4-2 HSPU – as hard as possible (strict, etc)
12 Ball Slams after each set

Functional Bodybuilding Class


Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups


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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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